Glycemic load

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The glycemic load (GL) of food is a number that estimates how much the food will raise a person's blood glucose level after eating it. One unit of glycemic load approximates the effect of consuming one gram of glucose.[1] Glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels. Glycemic load is based on the glycemic index (GI), and is defined as the fraction of available carbohydrate in the food times the food's GI.

Glycemic load estimates the impact of carbohydrate consumption using the glycemic index while taking into account the amount of carbohydrate that is consumed. GL is a GI-weighted measure of carbohydrate content. For instance, watermelon has a high GI, but a typical serving of watermelon does not contain much carbohydrate, so the glycemic load of eating it is low. Whereas glycemic index is defined for each type of food, glycemic load can be calculated for any size serving of a food, an entire meal, or an entire day's meals.

Glycemic load of a serving of food can be calculated as its carbohydrate content measured in grams (g), multiplied by the food's GI, and divided by 100. For example, watermelon has a GI of 72. A 100-g serving of watermelon has 5 g of available carbohydrates (it contains a lot of water), making the calculation 5 x 72/100=3.6, so the GL is 3.6. A food with a GI of 100 and 10 g of available carbohydrates has a GL of 10 (10 x 100/100=10), while a food with 100 g of carbohydrate and a GI of just 10 also has a GL of 10 (100 x 10/100=10).

For one serving of a food, a GL greater than 20 is considered high, a GL of 11-19 is considered medium, and a GL of 10 or less is considered low. Foods that have a low GL in a typical serving size almost always have a low GI. Foods with an intermediate or high GL in a typical serving size range from a very low to very high GI.

One 2007 study has questioned the value of using glycemic load as a basis for weight-loss programmes. Das et al. conducted a study on 36 healthy, overweight adults, using a randomised test to measure the efficacy of two diets, one with a high glycemic load and one with a low GL. The study concluded that there is no statistically significant difference between the outcome of the two diets.[2]

Glycemic load appears to be beneficial in dietary programs targeting metabolic syndrome, insulin resistance, and weight loss; studies have shown that sustained spikes in blood sugar and insulin levels may lead to increased diabetes risk.[3] The Shanghai Women's Health Study concluded that women whose diets had the highest glycemic index were 21 percent more likely to develop type 2 diabetes than women whose diets had the lowest glycemic index.[4] Similar findings were reported in the Black Women's Health Study.[5] A diet program that manages the glycemic load aims to avoid sustained blood-sugar spikes and can help avoid onset of type 2 diabetes.[6] For diabetics, glycemic load is a highly recommended tool for managing blood sugar.

The data on GI and GL listed in this article is from the University of Sydney (Human Nutrition Unit) GI database.[7]

The GI was invented in 1981 by Dr Thomas Wolever and Dr David Jenkins at the University of Toronto and is a measure of how quickly a food containing 25 or 50 grams of carbohydrate raises blood-glucose levels. Because some foods typically have a low carbohydrate content, Harvard researchers created the GL, which takes into account the amount of carbohydrates in a given serving of a food and so provides a more useful measure.

List of foods and their glycemic load, per 100 g serving

All numeric values provided in the table are approximate.

Food Glycemic index Carbohydrate
(% by weight)
Glycemic Load Insulin index
Baguette, white, plain Template:Nts (high) Template:Nts Template:Nts
Banana, Mean of 10 studies Template:Ntsh52 (low)–{{#expr:79*.7}}±{{#expr:10*.7}} (low)[8] Template:Nts Template:Ntsh10–{{#expr:79*.7*.2}}±{{#expr:10*.7*.2}}[9] Template:Nts±{{#expr:5*.7}}[8]
Cabbage Template:Nts (low) Template:Nts Template:Nts
Carrots, mean of 4 studies Template:Nts (low) Template:Nts Template:Nts
Corn tortilla Template:Nts (low) Template:Nts Template:Nts
Potato, mean of 5 studies Template:Ntsh50 (low)–{{#expr:141*.7}}±{{#expr:35*.7}} (high)[8] Template:Nts Template:Ntsh9.3–{{#expr:141*.7*.186}}±{{#expr:35*.7*.186}}[9] Template:Nts±{{#expr:11*.7}}[8]
Rice, boiled white, mean of 12 studies Template:Ntsh64±9 (medium)[10]–{{#expr:110*.7}}±{{#expr:15*.7}} (high)[8]–83±13 (high)[10]–93±11 (high)[10] Template:Ntsh77.5[10] –79.9[10] –79.6[10] Template:Ntsh{{#expr:64*.775}}±{{#expr:9*.775}}[11] –{{#expr:110*.7*(.775+.799+.796)/3}}±{{#expr:15*.7*(.775+.799+.796)/3}}[9] –{{#expr:83*.799}}±{{#expr:13*.799}}[11] –{{#expr:93*.796}}±{{#expr:11*.796}}[11] Template:Ntsh40±10[10] –{{#expr:79*.7}}±{{#expr:12*.7}}[8] –67±15[10] -67±11[10]
Watermelon Template:Nts (high) Template:Nts Template:Nts

See also

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Featured disease

Metabolic syndrome is a cluster of the most dangerous heart attack risk factors: diabetes and prediabetes, abdominal obesity, high triglycerides, low HDL cholesterol and high blood pressure.

Affects one in three adults

Affecting about 35 percent of all adults in the United States according to the CDC, metabolic syndrome contributes to weight gain, by causing a state of internal starvation called metabolic starvation. This in turn leads to increases hunger, sugar cravings and increased portions leading to overeating and weight gain.

Cause and effect misunderstood

Since we traditionally thought that the portion control (which in turn was attributed wrongly to poor will power)is the cause of weight gain, rather than the effect of this metabolic starvation, all our traditional ideas about cause and effect of obesity were not only wrong but lead to the “blame the victim” attitude when it comes to obesity.

Secret of weight gain revealed

Secret of weight gain, and metabolic syndrome revealed - it has been recently proven that metabolic syndrome, and the weight gain itself are caused by a process called insulin resistance. Check your metabolic syndrome risk using the free Metabolic syndrome meter. Watch this amazing Ted Med video that reveals the secret of weight loss - Stop blaming the victim for obesity

External links

Calories and Nutritional Information of Foods


Nutritional value of foods: UK Foods | US Foods | Dietary Supplements | Nutrition values of foods

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