glycemic load

The glycemic load is an index used in food to complement the glycemic index of foods. Recall that the glycemic index (GI) is used to measure the rise in glucose or blood sugar levels after eating food. Several parameters can influence the GI, such as fiber content, fat content, etc. Read more on our page on the glycemic index .
The glycemic load measures not only the amount of carbohydrates in food, but also the quality of the carbohydrates, including the GI as well. This is why many nutritionists and scientists believe that the glycemic load is more useful than the glycemic index, as it allows you to better characterize a food.

What is the glycemic load and how to calculate this index?

The glycemic load (GL) is the amount in grams of carbohydrates in a portion of a food multiplied by the glycemic index divided by 100. We usually talk about GL units.

For example, if the banana (on average) has a glycemic index of 55 and 29 grams of carbohydrates, the glycemic load is 16 units.

In detail: (55×29)/100=15.95.

examples of food

See the glycemic load of some foods:
– 1 banana: 16 units.
– 1 teaspoon of honey: 4 units (despite the very high glycemic index, 73).
– 1 slice of whole wheat bread: 9 units.
– 1 glass of Coca Cola: 16 units.
– A cup of oven-baked potatoes: 48 units.

Classification of foods according to their glycemic load

– Low glycemic load: foods that contain less than 15 units.

– Medium glycemic load: foods containing 15 to 20 units.

– High glycemic load: foods containing more than 20 units.

Influence of glycemic load on health

A study published in April 2015 by Tufts University and the Harvard School of Public Health in Boston showed that regular consumption of foods with a high glycemic load, such as white bread or white rice, led to weight gain. Red and processed meats also led to significant weight gain. This study was conducted with 120,000 men and women over 15 years and was published in the American Journal of Clinical Nutrition .

Other studies have shown that regular consumption of high GL foods often leads to type 2 diabetes .

nutrition advice

At each main meal of the day, it is advisable to combine foods with a high glycemic load, such as potatoes or white bread, with foods with a low glycemic load, such as fruits and vegetables. As always, regular physical activity is a great way to stay healthy and at your ideal weight.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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