如何计算Glycemic Load

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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.

公式

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)

分步指南

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

例题解析

输入

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

结果

GL = 73 × 36/100 = 26.3 — High

常见问题

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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