Glycemic load

Glycemic load is a measurement that considers both the quality and quantity of carbohydrates in a serving of food. It is calculated by multiplying the glycemic index of a food by the grams of carbohydrate in a typical serving, then dividing by 100.

While the glycemic index ranks foods based on how quickly they raise blood sugar levels, glycemic load goes further by considering the actual amount of carbohydrates in a standard serving. This provides a more comprehensive picture of the effects of food on blood sugar.

Glycemic load is calculated using this formula: Glycemic Load = (GI of the food) × (grams of carbohydrates per serving) / 100.

A low glycemic load (GL < 10) is considered low, moderate (GL 11-19) is considered moderate, and high (GL > 20) is considered high. Lower GL values indicate a smaller impact on blood sugar levels.

Glycemic load provides a more accurate representation of how a typical serving of food affects blood sugar than using GI alone. It helps in making better dietary choices by considering both the quality and quantity of carbohydrates consumed.

Understanding the glycemic load of foods can help create balanced meals. Combining low glycemic load foods with foods rich in protein, healthy fats and fiber can help manage blood sugar levels and provide sustained energy.

Yes, glycemic load is beneficial for individuals with diabetes as it helps estimate the effect of different foods on blood sugar levels. Choosing foods with a low glycemic load may contribute to better blood sugar control.

Foods with a low glycemic load often include most vegetables, fruits with low sugar content, legumes, nuts, seeds and moderate amounts of whole grains.