Information about Glycemic Load
The glycemic load (GL) is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size.
The usefulness of glycemic load is based on the idea that a high glycemic index food consumed in small quantities would give the same effect as larger quantities of a low glycemic index food on blood sugar. For example, white rice is somewhat high GI, so eating 50g of white rice at one sitting would give a particular glucose curve in the blood, while 25g would give the same curve but half the height. Since the peak height is probably the most important parameter, multiplying the amount of carbohydrates in a food serving by the glycemic index gives an idea of how much effect an actual portion of food has on blood sugar level.
Glycemic load for a single serving of a food can be calculated as the quantity (in grams) of its carbohydrate content, multiplied by its GI, and divided by 100. For example, a 100g slice serving of watermelon with a GI of 72 and a carbohydrate content of 5g (it contains a lot of water) makes the calculation 5*0.72=3.6, so the GL is 3.6. A food with a GI of 100 and a carbohydrate content of 10g has a GL of 10 (10*1=10), while a food with 100g carbohydrate and a GI of just 10 also has a GL of 10 (100*0.1=10).
Data on GI and GL comes from the University of Sydney (Human Nutrition Unit) GI database at [1] through [2].
The usefulness of glycemic load is based on the idea that a high glycemic index food consumed in small quantities would give the same effect as larger quantities of a low glycemic index food on blood sugar. For example, white rice is somewhat high GI, so eating 50g of white rice at one sitting would give a particular glucose curve in the blood, while 25g would give the same curve but half the height. Since the peak height is probably the most important parameter, multiplying the amount of carbohydrates in a food serving by the glycemic index gives an idea of how much effect an actual portion of food has on blood sugar level.
Glycemic load for a single serving of a food can be calculated as the quantity (in grams) of its carbohydrate content, multiplied by its GI, and divided by 100. For example, a 100g slice serving of watermelon with a GI of 72 and a carbohydrate content of 5g (it contains a lot of water) makes the calculation 5*0.72=3.6, so the GL is 3.6. A food with a GI of 100 and a carbohydrate content of 10g has a GL of 10 (10*1=10), while a food with 100g carbohydrate and a GI of just 10 also has a GL of 10 (100*0.1=10).
Data on GI and GL comes from the University of Sydney (Human Nutrition Unit) GI database at [1] through [2].
List of foods and their glycemic load, per 100g serving
| Food | Glycemic index | Carbohydrate content (by weight) |
Glycemic Load | Insulin Score[1][2][3] |
|---|---|---|---|---|
| Baguette, white, plain (France) | ~95 | ~50% | ~48 | - |
| Banana, Mean of 10 studies | ~52 | ~20% | ~10 | ~81 |
| Carrots, Mean of 4 studies | ~47 | ~7.5% | ~3.5 | - |
| Corn tortilla (Mexican) | ~52 | ~48% | ~25 | - |
| Potato, Mean of 5 studies | ~50 | ~19% | ~9.3 | ~121 |
| Rice, boiled white, mean of 12 studies | ~64 | ~24% | ~15.4 | ~79 |
| Watermelon | ~72 | ~5% | ~3.6 | - |
See also
External links
- Glycemic index website and official GI database - University of Sydney
- "International table of glycemic index and glycemic load values: 2002," American Journal of Clinical Nutrtition
- GL Diet Information (Including Meal Planner \ Tips \ GL Range)
- Glycemic Load, Diet and Health
- Tree/freetext search-style database of Glycemic Index and Glycemic Load(same number of food items but also calculates totals according to FAO/WHO specifications).
- Low glycemic index recipes, cooking tips, and food lists Glycemic Gourmet
- Low Glycemic Eating The GoodCarb Food Company was the first company in the world to directly measure the glycaemic load (GL) of their products
References
1. ^ "Insulin Index" By David Mendosa.
2. ^ "Natural Eating Newsletter".
3. ^ "Rice: a high or low glycemic index food" by Janette Brand Miller, Edna Pang, and Lindsay Brainall.
2. ^ "Natural Eating Newsletter".
3. ^ "Rice: a high or low glycemic index food" by Janette Brand Miller, Edna Pang, and Lindsay Brainall.
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Glycemic index (also glycaemic index, GI) is a ranking system for carbohydrates based on their effect on blood glucose levels. It compares available carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial
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C. lanatus
Binomial name
Citrullus lanatus
(Thunb.) Matsum. & Nakai
Watermelon (Citrullus lanatus (Thunb.
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Binomial name
Citrullus lanatus
(Thunb.) Matsum. & Nakai
Watermelon (Citrullus lanatus (Thunb.
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The University of Sydney, established in Sydney in 1850, is the oldest university in Australia. It is a member of Australia's "Group of Eight" Australian universities that are highly ranked in terms of their research performance.
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Food is any substance, usually composed primarily of carbohydrates, fats, water and/or proteins, that can be eaten or drunk by an animal or human being for nutrition or pleasure.
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Glycemic index (also glycaemic index, GI) is a ranking system for carbohydrates based on their effect on blood glucose levels. It compares available carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial
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The Insulin Index is a measure used to quantify the typical insulin response to various foods. The index is similar to the Glycemic Index and Glycemic Load, but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels.
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baguette (French for "Pureblood's little stick") is a variety of bread distinguishable by its much greater length than width, and noted for its very crispy crust. A standard baguette is five or six centimeters wide and three or four centimeters tall, but can be up to a meter in
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BANANA (an acronym of Build Absolutely Nothing Anywhere Near Anything or possibly Build Absolutely Nothing Anywhere Near Anyone
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D. carota
Binomial name
Daucus carota
L.
The carrot (Daucus carota subsp. sativus
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Binomial name
Daucus carota
L.
The carrot (Daucus carota subsp. sativus
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tortilla [torˈtiʝa] denotes two different classes of foods, depending on where the term is encountered. Etymologically, it is derived from the word torta, meaning a plain round cake.
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S. tuberosum
Binomial name
Solanum tuberosum
L.
The potato is the term which applies either to the starchy tuberous crop from the perennial plant Solanum tuberosum
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Binomial name
Solanum tuberosum
L.
The potato is the term which applies either to the starchy tuberous crop from the perennial plant Solanum tuberosum
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RICE is a treatment method for soft tissue injury which is an abbreviation for Rest, Ice, Compression and Elevation.[1][2][3] When used appropriately, recovery time is usually shortened and discomfort minimized.
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C. lanatus
Binomial name
Citrullus lanatus
(Thunb.) Matsum. & Nakai
Watermelon (Citrullus lanatus (Thunb.
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Binomial name
Citrullus lanatus
(Thunb.) Matsum. & Nakai
Watermelon (Citrullus lanatus (Thunb.
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Glycemic index (also glycaemic index, GI) is a ranking system for carbohydrates based on their effect on blood glucose levels. It compares available carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial
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The Insulin Index is a measure used to quantify the typical insulin response to various foods. The index is similar to the Glycemic Index and Glycemic Load, but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels.
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