Jinsi ya kukokotoa Glycemic Load

Glycemic Load ni nini?

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.

Fomula

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)

Mwongozo wa Hatua kwa Hatua

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

Mifano Iliyotatuliwa

Ingizo

White rice: GI 73, 36g net carbs/150g serving

Matokeo

GL = 73 × 36/100 = 26.3 — High

Maswali yanayoulizwa mara kwa mara

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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