Glycemic Load

 

Many people are worried when they  find one of their favourite foods has a high glycemic index value. But if the glycemic load is low then you may not need to stop eating that food. Let me explain in more detail.

Glycemic index tells us how fast the carbohydrate is in a certain food. So if a certain food with high glycemic index contains very smaller amount of carbohydrate, then it will affect you less. Glycemic Load is the index which will give you idea whether a food contains less carbohydrate per serving or more.


An example- A fresh medium sized apple contains around 21 grams of carbohydrate, and its Glycemic index is 52, so its Glycemic load would be 52×21/100= 10.92.

Glycemic load is considered as high if it is more than 20, and low if it less than 10.


Here is a chart of table of Glycemic Load for those who are interested to know Glycemic load of certain foods.

Food

Glycemic Index

Serving Size (gm)

Carbs per serving (gm) Carbs

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

Spaghetti, white

41

 

 

 

Waffles

76

35

13

9.88

Whole meal bread

71

30

13

9.23

Milk, whole

27

250

12

3.24

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