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

Last update: October 04, 2016 03:59:48 pm

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