Milly Gaines
Glycemic load is a measure that takes into account the amount of carbohydrate in a portion of food and how quickly it raises blood glucose levels. It is a relatively new way to assess the impact of carbohydrate consumption on the rise of blood sugar in the body. It gives a fuller picture than the glycemic index (GI) alone, which doesn't take into account the amount of food eaten. While GI ranks foods on a scale of 0-100 based on their overall effect on postprandial blood glucose concentration relative to a referent carbohydrate, GL factors in the number of carbs in a serving of food to determine how it may affect blood sugar levels. This makes GL a useful tool for diabetics, helping them to manage their blood sugar levels and avoid diabetes-related complications. Lowering dietary GL can be achieved by increasing the consumption of whole grains, nuts, legumes, fruit, and non-starchy vegetables, and decreasing intakes of moderate- and high-GI foods like potatoes, white rice, white bread, and sugary foods.
| Characteristics | Values |
|---|---|
| Purpose | To assist with diet and nutrition, and to help manage blood sugar levels |
| Who it's for | Diabetics, and anyone who wants to avoid the highs and lows that can sap energy and productivity |
| How it works | Glycemic load takes into account the amount of carbohydrates in a portion of food, and how quickly it raises blood glucose levels. It gives a fuller picture than the glycemic index alone. |
| How to calculate it | Multiply the amount of carbohydrates in a specified serving size of food by the glycemic index of that food, and divide by 100 |
| How to lower dietary GL | Increase consumption of whole grains, nuts, legumes, fruit, and non-starchy vegetables. Decrease intakes of moderate- and high-GI foods like potatoes, white rice, white bread, and sugary foods |
| Downsides | Requires calculation, which may not be practical for everyone. Variability in nutritional content of different foods with the same GI value is a concern. |
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What You'll Learn
Glycemic load and glycemic index
The glycemic index (GI) is a measure of how much a food containing carbohydrates increases blood glucose levels compared to pure glucose, which has a GI of 100. Carbohydrate-containing foods can be classified as high-GI (≥70), moderate-GI (56–69), or low-GI (≤55). High-GI foods cause a rapid increase in blood glucose that quickly declines, while low-GI foods result in a more gradual increase and decrease in blood glucose. The GI does not, however, account for the amount of food consumed.
The glycemic load (GL), on the other hand, takes into account both the quality (GI) and quantity of carbohydrates in a food serving, meal, or diet. It is calculated by multiplying the GI of the food by the amount of carbohydrate in grams provided by a food serving and then dividing the total by 100. The GL, therefore, gives a more accurate picture of a food's real-life impact on blood sugar levels. For example, watermelon has a high GI of 80, but because it contains few carbohydrates, it has a low GL of 5.
Low-GI/GL diets have been found to be as effective as conventional, low-fat diets in reducing body weight and have beneficial effects on metabolic markers associated with the risk of type 2 diabetes and cardiovascular disease. Lowering dietary GL can be achieved by increasing the consumption of whole grains, nuts, legumes, fruits, and non-starchy vegetables, and decreasing the consumption of high-GI foods like potatoes, white rice, white bread, and sugary foods.
While the GI and GL can be useful tools for meal planning and managing blood sugar, they should not be the sole guides for diet and nutrition. The serving size of food also impacts its glycemic load. For example, a food with a high GI value may not have a high GL value if the serving size is small. Additionally, the GI value of a food can vary depending on how it is prepared, cooked, and consumed.
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Carbohydrates and blood sugar
Carbohydrates are one of the three major nutrients that make up our food, the other two being protein and fat. They are essential for providing our bodies with energy. When we eat foods containing carbohydrates, our digestive system breaks them down into sugar, which enters our bloodstream. This process leads to a rise in blood sugar levels, prompting the pancreas to produce insulin, a hormone that instructs cells to absorb blood sugar for energy or storage. As blood sugar levels drop, the pancreas releases another hormone, glucagon, which signals the liver to release stored sugar. This interplay of insulin and glucagon ensures that cells throughout the body have a steady supply of blood sugar.
However, disruptions in this process can lead to health issues such as type 2 diabetes. Type 2 diabetes develops when the body becomes insulin resistant or unable to produce enough insulin, resulting in elevated blood sugar levels. This condition can arise from consuming excessive high-glycemic-index foods, which cause sharp spikes in blood sugar. These foods, such as white bread, are rapidly digested and lead to substantial fluctuations in blood sugar levels.
To address this issue, it is recommended to adopt a low-glycemic-index diet, which has been shown to aid in weight loss and reduce the risk of type 2 diabetes, heart disease, and other health issues. The glycemic index ranks carbohydrates on a scale from 0 to 100 based on their impact on blood sugar levels. By choosing carbohydrates with a lower glycemic index, individuals can help control blood sugar spikes and improve their overall health.
Additionally, it is important to understand the concept of glycemic load, which considers both the glycemic index of a food and the amount of carbohydrate in a portion. Glycemic load provides a more comprehensive view of how different foods and portion sizes affect blood glucose levels. This knowledge can be particularly beneficial for individuals with diabetes, helping them manage their blood sugar levels effectively.
To maintain healthy blood sugar levels, it is recommended to increase the consumption of whole grains, nuts, legumes, fruits, and non-starchy vegetables, which are rich in fibre and have a lower glycemic load. At the same time, it is advisable to reduce the intake of highly processed and sugary foods, as they can cause rapid increases in blood sugar. By balancing carbohydrate sources and considering glycemic load, individuals can better manage their blood sugar response and overall health.
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Low glycemic load foods
The Glycemic Index (GI) is a measurement system that ranks foods according to their effect on blood sugar levels. The lower the GI value, the slower the food is digested and absorbed, causing a slower and smaller rise in blood sugar levels. The glycemic load (GL) rating was developed to address the fact that GI does not take into account the amount of food eaten. The GL is a measure of how a carb affects blood sugar levels, taking into account both the type (GI) and quantity (grams per serving) of food eaten.
To lower the glycemic load of your diet, it is recommended to increase the consumption of whole grains, nuts, legumes, fruit, and non-starchy vegetables, while decreasing intakes of moderate- and high-GI foods like potatoes, white rice, white bread, and sugary foods.
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Calculating glycemic load
Glycemic load (GL) is a measure of the impact that carbohydrates have on blood sugar levels. It is calculated by multiplying the glycemic index (GI) value by the amount of carbohydrates in grams provided by a serving of food, and then dividing the total by 100.
GL values range from 0 to 100 and can be classified as low, medium, or high. A low GL diet can help with weight loss and reduce the risk of developing type 2 diabetes. It can also help individuals with diabetes to control their blood sugar and insulin levels.
To calculate the GL of a meal, you need to know the GI of each food item and the total amount of carbohydrates in the meal. You can find this information on food labels or in nutritional databases. Once you have the GI value and the total amount of carbohydrates, you can calculate the GL using the formula mentioned above.
For example, let's calculate the GL of a meal consisting of oatmeal, an apple, and yogurt. First, find the GI value of each food item. For oatmeal, the GI is 55; for an apple, the GI is 39; and for yogurt, the GI is 14. Next, calculate the total amount of carbohydrates in the meal. Let's say the oatmeal has 25 grams of carbohydrates, the apple has 15 grams, and the yogurt has 5 grams. The total amount of carbohydrates in the meal is 45 grams.
Now, we can calculate the GL of the meal:
GL = (GI of oatmeal x carbs in oatmeal) + (GI of apple x carbs in apple) + (GI of yogurt x carbs in yogurt) / 100
GL = [(55 x 25) + (39 x 15) + (14 x 5)] / 100
GL = 2675 / 100
GL = 26.75
So, the glycemic load of this meal is 26.75, which is considered a high GL value.
Calculating the glycemic load of your meals can help you make informed dietary choices, especially if you are managing a medical condition such as diabetes or trying to lose weight. It provides a more comprehensive understanding of how different foods impact your blood sugar levels and can guide you in selecting foods that have a slower, more gradual effect on blood glucose.
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Dietary recommendations
- Lowering the GL of your diet can be beneficial for improving glycemic control and reducing the risk of cardiovascular disease and type 2 diabetes.
- Increase the consumption of whole grains, nuts, legumes, fruits, and non-starchy vegetables. These foods have a lower GL and can help regulate blood sugar levels.
- Decrease the intake of moderate- to high-GI foods, such as potatoes, white rice, white bread, and sugary foods. These foods can cause spikes in blood sugar levels and contribute to an increased risk of diabetes and cardiovascular disease.
- Consider the portion sizes of different foods. Glycemic load helps compare how different portions of foods affect blood glucose levels. Adjust your portions accordingly to maintain healthy blood glucose levels.
- Understand the glycemic loads of different foods to better predict your blood sugar response. This can be especially useful if you have specific meals frequently or want to try new meals without compromising your blood glucose levels.
- While calculating glycemic load can be helpful, it may not be practical for everyone. Focus on overall dietary quality and promoting the healthful aspects of your diet. A balanced approach that considers both GI and GL can be more beneficial for managing blood sugar and overall health.
- Cooking methods can affect the glycemic index of foods. For example, frying may lower the GI but introduces unhealthy fats, while baking and roasting are generally healthier options.
- Some foods with carbohydrates may become more easily digestible and increase their glycemic load with longer cooking times.
- A low-GL diet, especially one high in fibre and whole-grain foods, is considered beneficial for cardiovascular health and the prevention of chronic diseases, including type 2 diabetes.
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Frequently asked questions
The Glycemic Index is a system of classification in which the glycemic responses of foods are indexed against a standard (usually pure glucose or white bread). It was introduced in 1981 by David Jenkins, a scientist at the University of Toronto, to express how much dietary carbohydrates impact blood sugar (glucose) levels.
Glycemic Load is a newer way to assess the impact of carbohydrate consumption on the rise of blood sugar in the body. Unlike the GI, which doesn’t take into account the amount of food eaten, the GL factors in the number of carbs in a serving of food to determine how it may affect blood sugar levels.
The Glycemic Load is calculated by multiplying the amount of carbohydrate in a specified serving size of the food by the GI of that food, and dividing that number by 100.
Foods that are high in protein, fat, or fiber typically have a low GI. Whole foods such as unrefined grains, non-starchy vegetables, and fruits tend to have a lower GI. Foods that contain no carbohydrates, such as meat, fish, poultry, nuts, seeds, herbs, spices, and oils, are not assigned a GI.
The GI and GL can be useful tools for diabetics to manage their blood sugar levels and for anyone who wants to avoid the energy-sapping highs and lows of blood sugar spikes. A low-GI/GL diet may also be an effective method to improve glycemic control in individuals with type 2 diabetes and promote weight loss.
