Low GI Diet - What is the Glycemic Load?

What is the Glycemic Load?

The glycemic load also known as GL is a newer insight on exactly how carbohydrates are measured than digested into the body. In simpler terms, it is glycemic foods multiplied by the amount of carbohydrates per serving. Keeping glycemic loads low will keep blood sugar levels low.

With the glycemic load you will know how many carbs you are consuming for each serving. For example, a watermelon has carbohydrates and has a high glycemic index, but because there are not a lot of carbs in watermelon, it has a low glycemic load. Anything with a 20 or more glycemic load is high and anything with a glycemic load of 10 or less is low, so anything in the middle has a medium glycemic load.

Another example would be carrots, even though carrots have a high glycemic index, they are less carbohydrate-dense and have a low glycemic load. When in doubt multiply the weighted mean of the glycemic index by the total percentage of energy from the carb. The glycemic load is concerned mainly on the blood sugar levels and focuses directly on their changes. All foods have a glycemic index and a glycemic load, but more emphasis is explained through the glycemic load rather than the glycemic index.

By comparing the same amount of carbohydrates in food that raise blood glucose levels, we can manage are eating habits better. So, the dietary glycemic load is the total of the glycemic loads for all foods consumed and tracked appropriately.

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