What is Glycemic Load?
Glycemic Load (GL) combines the Glycemic Index (GI) of a food with the amount of carbohydrates it contains. Unlike the GI alone, GL provides a more accurate idea of the actual effect of a portion on blood glucose levels.
Understanding Glycemic Load
Glycemic load is a key tool for evaluating the impact of carbohydrates on blood sugar. It allows better dietary management, especially for people with diabetes or those who are health-conscious.
How is GL calculated?
The formula is: GL = (GI x available carbohydrates) / 100. For example, a slice of white bread with a GI of 70 and 15g of carbs gives: (70 x 15) / 100 = 10.5.
How to interpret GL values
• Low GL: 0–10\n• Moderate GL: 11–19\n• High GL: 20+. Low GL foods are preferable for maintaining stable blood sugar.
Examples of Foods by GL
- White rice (cooked): 50 GL
- Oatmeal (cooked): 10 GL
- Baked potato: 25 GL
- Apple: 10 GL
- White bread: 10.5 GL
Low Glycemic Load Diet
A low-GL diet aims to limit fast-digesting carbs and focus on slow-digesting ones. This helps avoid blood sugar spikes and supports weight control.
What Are the Benefits?
A low-GL diet can support weight loss, reduce insulin needs, and improve type 2 diabetes control. It may also prevent metabolic complications.