Glycemic load is a measure that determines the impact of a particular food on our blood sugar levels. It is a more accurate representation of how a food affects the body, as compared to the glycemic index. While the glycemic index ranks the foods based on how quickly they raise our blood sugar levels, the glycemic load goes one step further and takes into account the amount of carbohydrate in a serving size of a food. In this article, we will discuss how to calculate the glycemic load.
Glycemic Load Calculation
To calculate the glycemic load of a food, we need two pieces of information - the glycemic index and the serving size. Most of the time, the glycemic index of a food is readily available in tables or online resources, and it is expressed as a percentage of the reference food, which is either white bread or glucose. The serving size is the amount of the food that we consume at one time, usually in grams.The formula for calculating the glycemic load is:Glycemic load = (Glycemic index x Carbohydrate content in a serving size) / 100Thus, we first need to know the carbohydrate content in a serving size, which is usually given in grams. For example, let's calculate the glycemic load of an apple. An average-size apple (100 grams) contains about 14 grams of carbohydrates.The glycemic index of an apple ranges from 36 to 52, depending on the variety and ripeness. Let's assume it is 40 for our calculation.Glycemic load = (40 x 14) / 100 = 5.6Therefore, the glycemic load of an apple is 5.6.
Glycemic Load and Health
Foods with a higher glycemic load raise our blood sugar levels more quickly and can contribute to various health problems such as diabetes, obesity, and heart disease. On the other hand, foods with a lower glycemic load are slowly absorbed, keep us full for a longer time, and prevent blood sugar spikes.It is essential to understand that the glycemic load is not the only factor in determining the healthfulness of a food. It is also important to consider the quality of the carbohydrates, fiber content, and other nutrients in the food.
Glycemic Load of Common Foods
The following table shows the glycemic load of common foods per serving size.
| Food | Glycemic Load per Serving Size |
| Banana (medium) | 11 |
| White rice (cooked, 1 cup) | 33 |
| Brown rice (cooked, 1 cup) | 23 |
| Carrot (raw, 1 medium) | 2 |
| Watermelon (1 slice) | 4 |
| Potato (baked, medium) | 26 |
It is important to note that the glycemic load of a food can vary depending on various factors such as the cooking method, ripeness, and processing.
Conclusion
Calculation of the glycemic load is a useful tool in determining the impact of a food on our blood sugar levels. It helps in making informed food choices and managing various health conditions. By choosing foods with a low glycemic load and following a healthy diet, we can promote overall health and well-being.
