Glycemic Load (GL) Measures the Effect on Blood Glucose Levels of Carbs in a Standard Serving of Food

Glycemic Index GI of Carbs
GI Diet - Low GI Diet

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What is Glycemic Load?

"Glycemic Index" Based on 50 Grams of Useable Carbs

Glycemic Load is the application of the glycemic index to a standard serving of food. Remember, the glycemic index (GI) of a food is not based on commonly consumed portion-sizes of foods. Instead, GI is measured by giving volunteers a portion size sufficient to contain 50g of useable carbs. Therefore the portion size of each GI-tested food will vary according to how much carbohydrate it contains. For example, carrots contain only about 7 percent carbs, so the test-portion of carrots eaten by the test-volunteer will be huge - about 1.5 pounds. Serving sizes of foods (like bread) which contain a higher percentage of carbs, will be smaller.

For Glycemic Load Values for all basic food types, - click: GLYCEMIC LOAD TABLE

The Drawback of the Glycemic Index

As explained above, glycemic index tests are not performed on typical portion sizes. So, by using the Glycemic Index alone, the glycemic effects of foods containing a small percentage of carbs are likely to be overstated, while the glycemic effects of foods containing a high percentage of carbs are likely to be understated. For example, foods that are mostly water or air will not cause a surge in your blood sugar levels even if their glycemic index is high.

This is why scientists developed the idea of Glycemic Load. It ranks foods according to actual carb content (eg. in a typical portion-size), not how fast a 50g amount of carbs raises blood sugar levels.

Glycemic Load - How is it Measured

Glycemic load tells you how much carbohydrate is in a standard serving size of food. To calculate glycemic load in a typical serving of food, divide the GI of that food by 100 and multiply this by the useable carbohydrate content (in grams) in the serving size. For example, the glycemic index of carrots is about 47. Carrots contain about 7 grams of carbohydrate per 100g of carrots. So, to calculate the glycemic load for a standard 50g serving of carrots, divide 47 by 100 (0.47) and multiply by 3.5. The glycemic load (GL) of carrots is therefore 1.6.

Glycemic Load More Accurate Than Carb Content

Although a low-carb food typically has a lower-GI value than a high carbohydrate food, choosing foods purely on the basis of the amount of carbohydrates they contain is less beneficial for blood glucose control and general health than relying on their glycemic load (GL). Don't forget, the glycemic load of a food is its GI value per serving, and the GI value of a food is the definitive guide to its effect on glucose metabolism and thus blood sugar levels. Bottom line: choose what carbs to eat on the basis of their GL, not simply their carbohydrate content. In fact, low GI diets have now superceded low carb diets, as the latter are regarded by most dietitians as less healthy and less easy to comply with than GI weight loss plans.

Source: Adapted from "Glycemic Load" © 2012 Diet Information

 

Table 1. Glycemic Load Values For All Food Types

Breads
Bread Stuffing
Baguette
Barley Bread
Buckwheat Bread
Gluten-Free Bread
Hamburger Bun
Kaiser Rolls
Melba Toast
Oat Bran Bread
Pita Bread
Pumpernickel Bread
Rye Bread
Wheat Bread
White Flour Bread
Whole Wheat Bread
Whole Wheat Flour

Bread Snacks
Bagels
Croissants
Crumpets
Donuts
Scones

Fruit and Juice
Apples
Apple Juice
Apricot (Dried)
Apricots
Bananas
Breadfruit
Cantaloupe
Cherries
Cranberry Juice
Dates
Figs
Fruit Cocktail
Grapefruit
Grapefruit Juice
Grapes
Kiwi Fruit
Mangoes
Oranges
Orange Juice
Papaya
Peaches
Peaches (Canned)
Pears
Pears (Canned)
Pineapples
Pineapple Juice
Plantain
Plums
Prune
Raisins
Strawberry
Tomato Juice
Watermelon

Vegetables
Artichokes
Avocados
Beets
Broccoli
Cabbage
Carrot
Carrot Juice
Cauliflower
Celery
Cucumber
French Beans
Green Beans
Lettuce
Parsnips
Peas
Peppers (Bell)
Pumpkin
Spinach
Squash
Sweetcorn
Yam

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Pasta
Corn Pasta
Fettucine Pasta
Gluten-Free Pasta
Linguine
Macaroni Pasta
Spaghetti (Brown)
Spaghetti

Vermicelli Pasta

Rice
Basmati Rice
Brown Rice
Instant Rice
Long Grain Rice
Quick Cook Rice
Risotto Rice
White Rice

Potatoes
Baked Potatoes
Boiled Potatoes
French Fries
Mashed Potatoes
Sweet Potatoes

Noodles
Instant Noodles
Rice Noodles
Soba Noodles
Udon Noodles

Grains
Barley
Pearl Barley
Buckwheat
Bulgur Cracked Wheat
Cornmeal
Couscous
Millet
Oatbran
Taco Shells

Cereal
All Bran
Alpen Muesli
Bran Buds
Bran Flakes
Cheerios
Coco Pops
Corn Chex
Corn Pops
Cornflakes
Cream Of Wheat
Cream Wheat Instant
Crunchy Nut Cornflakes
Froot Loops
Frosties
Golden Grahams
Grapenuts
Just Right Cereal
Muesli
Pop Tarts
Porridge
Porridge Oats
Puffed Wheat
Raisin Bran
Rice Bubbles
Rice Krispies
Shredded Wheat
Special K
Sustain Cereal
Weetabix

Misc
Cheese
Eggs
Pastry
Strawberry Jelly/Jam
Sushi

Sugars
Honey
Lactose
Maltose
Sucrose

Cookies
Arrowroot Cookie
Digestive Biscuit
Graham Wafer
Morning Coffee Biscuit
Oatmeal Cookie
Rich Tea Biscuit
Vanilla Wafer

Crackers
Corn Thins
Cream Cracker
Rice Cake
Rye Crispbread
Ryvita
Soda Cracker
Water Cracker

Cake
Angel Food Cake
Banana Cake
Chocolate Cake
Cupcake
Flan Cake
Pound Cake
Sponge Cake
Vanilla Cake

Muffins
Apple Muffin
Banana Muffin
Blueberry Muffin
Bran Muffin
Carrot Muffin
Chocolate Muffin
Coconut Muffin
Corn Muffin
Oatmeal Muffin
Oat Raisin Muffin

Pancakes
Waffles
Pancakes

Candy
Jelly Beans
M&M's
Mars Bar
Milk Chocolate
Nutella Spread
Skittles
Snickers
Twix Bar

Snacks
Corn Chips
Popcorn
Potato Chips
Pretzels
Tortilla Chips

Dessert/Ice Cream
Custard
Ice Cream
Ice Cream (Chocolate)

Drinks
Alcohol
Coca Cola
Fanta
Lucozade
Red Wine
Smoothie
White Wine

Milk
Chocolate Milk
Whole Milk (Full-Fat)
Milk (Skimmed)
Soy Milk
Soy Milk (Full-Fat)
Soy Smoothie

Yogurt
Yogurt
Yogurt (Fat-Free)
Yogurt (Low-Fat)
Yogurt Reduced-Fat
Yogurt Drink
Soy Yogurt

Beans/Legumes
Baked Beans
Black Eyed Beans
Butter Beans
Chickpeas
Garbanzo Beans
Haricot Beans
Hummus
Kidney Beans
Lentils
Lentils (Green)
Lentils (Red)
Marrowfat Peas
Mung Beans
Navy Beans
Pinto Beans
Red Beans
Soy Beans
Split Peas

Pizza
Cheese Pizza
Pizza
Pan Pizza
Thin & Crispy Pizza

Nuts
Almonds
Brazil Nuts
Cashew Nuts
Hazelnuts
Macadamia Nuts
Peanuts
Pecan Nuts
Walnuts

Meat & Fish
Beef
Fish
Lamb
Pork
Salami
Sausage
Shellfish
Tuna
Veal


Carbs and Glycemic Response
Carbohydrates Information
Complex Carbs Guide
Facts About Carbohydrates
Dietary Fiber
Digestion of Carbs
Blood Glucose Levels
Glucose into Energy
Glycemic Index Food Chart
Glycemic Index - How Measured?
What Affects Glycemic Value?
Glycemic Value of a Meal
Health Effects of High GI Carbs
Glycemic Index Food Pyramid
GI Diet Recipes
GI Diet Foods
GI Diet Menu
Low GI Diet Recipes

Glycemic Index (GI)
GI Diet Plan
GI Diet Book
GI Diet Forum
GI Values in Carbohydrates
GI Value For Beans
GI Value For Bread
GI Value For Cereal
GI Value For Dairy Food
GI Value For Drinks
GI Value For Fruit
GI Value For Meat/Fish
GI Value For Nuts
GI Value For Snacks
GI Value For Starchy Carbs
GI Value For Sugar
GI Value For Vegetables
GI Value For Whole Grains

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Insulin Resistance, Obesity, Carbs
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Carbs-Information.com provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2013