Glycemic load

I know many of us have pretty much affection to the foods having high Glycemic values. Even someone suffering from t diabetes tends to eat his/her favorite food item, though it will increase the blood sugar level significantly.

People never want to get away from their choosy food items, no matter how it will affect. So, a question maybe rose in your mind that what are the things to follow to get rid of this problem.

I would like to inform you that it is better to get away from the foods having high Glycemic values unless you know about the term Glycemic Load (GL). This is the ultimate option what can help you to stick on the favorite food regardless the value of Glycemic Index.

I am pretty sure many of us know very little about this term. Therefore, hereby I have described about the term GL briefly to make you understand.

From the previous discussion on Glycemic Index (GI), you already know that it refers to the fact of breaking into energies and getting mixed as blood sugar. Glycemic values of Glucose are considered as a standard value or scale.

Other carbohydrates are compared with the standard scale of glucose. Now if the Glycemic value of certain food is very high but the Glycemic load is low then it will affect slowly unlike the slow carbs. Basically, GL refers to the amount of carbohydrates in particular food item. By knowing the value of Glycemic load you can get an idea whether the food contains more or less carbohydrates per serving.

You don’t have to be a mathematician to understand the simple math of measuring GL. It is very easy and simple to figure out.

For instance- If the Glycemic Index value of a mango is 56 and it contains 20 gm of carbohydrates per serving.

Then the value of Glycemic Load would be- 56×20/100= 11.2, which is low in rating.

The value of GL is considered as high if it is more than 20. On the other hand the value is considered as low if it stands below 10.

Here is a chart to figure out the value of some favorite food items. You may help to find yours.

Glycemic Load Chart

Food	Glycemic Index Values	Serving Size (gm)	Carbs per serving (gm)	Glycemic Load
Cornflakes	81	30	26	21.06
Ice-cream	61	50	13	7.93
Macaroni cheese	64	180	51	32.64
Milk, chocolate	43	50	28	12.04
Peanuts	15	50	6	0.84
Pizza, cheese	60
Popcorn	72	20	11	7.92
Potato, boiled	56	150	27	15.66
Potato, mashed	69	150	20	14.8
Potato, new	57	150	21	11.97
Potato, steamed	65	150	27	17.55
Pound cake	54	28	53	15.12
Potato, sweet	61	150	28	17.08
Rice, Jasmine	109	150	42	45.78
Rice, boiled, white	64	150	36	23.04
Rice, instant, boiled	46	150	42	19.32
Rice, instant, cooked (6 min)	87	150	42	36.54
Rice, long grain	56	150	41	22.96
Waffles	76	35	13	9.88
Whole meal bread	71	30	13	9.23
Milk, whole	27	250	12	3.24