Glycemic load quantifies how much a typical serving of food raises blood sugar.
The glycemic load measures the total impact of a food on blood sugar by combining its glycemic index with the amount of carbohydrates it contains. It is calculated by multiplying the glycemic index by the grams of carbohydrates and dividing by 100.
While the glycemic index only measures how quickly carbohydrates raise blood sugar relative to pure glucose, the glycemic load accounts for portion size and actual carbohydrate content. A food can have a high glycemic index but a low glycemic load if it contains few carbohydrates, or vice versa. This makes glycemic load more practical for real-world eating situations. For example, watermelon has a high glycemic index but a low glycemic load because it's mostly water.
Helps predict the real-world impact of foods on blood glucose levels and insulin response.
Choose foods with a glycemic load below 10 per serving for better blood sugar control. Combine high-glycemic-load foods with protein, fat, or fiber to reduce their impact. Use the glycemic load as a more practical tool than glycemic index alone for meal planning.
Glycemic load is a more practical measure than glycemic index because it accounts for realistic portion sizes.
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