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Glycemic Load (GL) measures a food's actual blood sugar impact, combining Glycemic Index quality with carbohydrate quantity in a serving — more practical than GI alone.
Формула
Glycemic Load (GL) = (Glycemic Index × Carbohydrates (g)) / 100; GL < 10 low, 10–20 medium, > 20 high per serving
- GI
- Glycemic index of food (Integer (0–100))
- Carbs
- Carbohydrates per serving (Grams)
- GL
- Glycemic load per serving (Integer)
Водич корак по корак
- 1GL = GI × Net carbs (g) / 100
- 2Net carbs = Total carbs − Fibre
- 3Low GL ≤ 10; Medium 11–20; High ≥ 21
- 4Large serving of low-GI food can still have high GL
Worked Examples
Инпут
White rice: GI 73, 36g net carbs/150g serving
Резултат
GL = 73 × 36/100 = 26.3 — High
Frequently Asked Questions
Why is GL better than GI?
GI ignores portion size. Watermelon (high GI) has low GL (small carbs per serving). GL accounts for both speed of digestion and amount of carbs. More practical for food choices.
What foods have low GL?
Non-starchy vegetables, legumes, steel-cut oats, nuts, berries. Avoid refined grains, sugary drinks, white bread (high GL). Pairing protein/fat with carbs lowers overall GL.
Does GL matter for non-diabetics?
Yes. Low GL diet reduces diabetes risk, supports weight management, improves energy stability. Prevents blood sugar spikes that trigger hunger. Beneficial for everyone.
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