A Glycemic Load Calculator is a tool designed to help individuals assess the impact of specific foods on blood sugar levels. It takes into account both the quality and quantity of carbohydrates in a given serving of food, providing a more comprehensive view than the glycemic index alone.
What is glycemic load
Glycemic load (GL) is a measure that takes into account both the quality and quantity of carbohydrates in a specific serving of food, providing a more comprehensive understanding of how that food affects blood sugar levels. It is an extension of the concept of glycemic index (GI), which only considers the impact of the quality of carbohydrates.
The glycemic load takes into account two key factors:
- The glycemic index (GI) of the food, which measures how quickly the carbohydrates in the food are digested and absorbed, causing a rise in blood glucose levels.
- The actual amount of available carbohydrates in a typical serving of that food.
How to calculate glycemic load
The glycemic load is calculated by multiplying the food's glycemic index by the number of grams of available carbohydrates in a serving, and then dividing by 100.
GL = GI x carbs [g] 100
Where:
- GL is glycemic load,
- GI is glycemic index,
- carbs - the amount of carbohydrates (in grams) in a serving of food.
In simple terms, the glycemic load of a food is determined by multiplying its glycemic index by the amount of carbohydrates in a standard serving and then dividing by 100.
The classification of glycemic load is as follows:
- Low (10 or less): Foods with a low impact on blood sugar.
- Medium (11-19): Moderate impact on blood sugar.
- High (20 or more): Foods that may cause a significant spike in blood sugar.
Understanding glycemic load is particularly useful for individuals who need to manage their blood sugar levels, such as those with diabetes. It provides a more practical approach to assessing the overall effect of a food on blood glucose, considering both the type and quantity of carbohydrates consumed. Choosing foods with a lower glycemic load is generally recommended for better blood sugar control and overall health.
Based on research by
- The lowdown on glycemic index and glycemic load Harvard Health Publishing.
- Augustin LSA, Kendall CWC, Jenkins DJA, Willett WC, Astrup A, Barclay AW, Björck I, Brand-Miller JC, Brighenti F, Buyken AE, Ceriello A, La Vecchia C, Livesey G, Liu S, Riccardi G, Rizkalla SW, Sievenpiper JL, Trichopoulou A, Wolever TMS, Baer-Sinnott S, Poli A. Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC) Nutr Metab Cardiovasc Dis. 2015 Sep;25(9):795-815.
- Willett W, Manson J, Liu S. Glycemic index, glycemic load, and risk of type 2 diabetes Am J Clin Nutr. 2002 Jul;76(1):274S-80S.