Glycemic Load of Diabetes

Definition

Glycemic load (GL) combines the glycemic index of a food with the amount of carbohydrates consumed, providing a more comprehensive view of the real impact on blood glucose. It is calculated by multiplying the GI by carb content and then dividing by 100.

How it works

Unlike glycemic index, which is based on a standard serving, glycemic load takes into account the actual amount of food consumed. For example, a watermelon has a high GI, but a standard serving has a moderate GL due to its low carb content. A low GL is considered below 10, moderate between 11-19, and high at 20 or higher. This indicator is particularly useful for diabetics as it reflects the physiological reality of blood glucose reaction.

Role

Glycemic load evaluates the real impact of a serving of food on blood glucose and guides portion sizes.

Examples

• Watermelon (high GI, low GL)
• Whole grain rice in a small serving (moderate GL)
• White pasta in a large serving (high GL)

Recommendations

Use glycemic load instead of glycemic index alone to evaluate foods. Learn to recognize appropriate portion sizes to maintain an acceptable GL. Combining low GL foods with fibers and proteins is beneficial.

Key takeaway

Glycemic load offers a more precise evaluation of the real impact of foods on blood glucose than glycemic index alone.

Related terms