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What Is a Low Glycemic Load?

The glycemic index is a measurement of how different carbohydrates create an increase in blood sugar levels. The higher the glycemic index of a food, the more it raises blood sugar.

  1. Glycemic Load Definition

    • Portion size is important.

      While the glycemic index measures the increase of glucose levels, or blood sugar, the glycemic load uses the index to determine how fast a carbohydrate will actually be converted into sugar. There are high and low glycemic load foods.

    Figuring Glycemic Load

    • However, just knowing the glycemic load of a carbohydrate doesn't tell you how much of that carbohydrate is in a particular type of food. Calculating the size of a portion of food is necessary to determine the glycemic load in that serving, because it depends on the amount of carbohydrate consumed. The glycemic load is figured by dividing the glycemic index of a food by 100 and then multiplying that by the total carbohydrates in a serving.

    Benefits

    • Using the glycemic load to adjust diet is important for people who need to monitor their blood sugar, such as diabetics. To keep blood sugar levels within a predetermined range, diet should be adjusted to consume a lower glycemic load.

    What Is a Low Glycemic Load?

    • The glycemic index and the glycemic load are different. A low value in the glycemic index is less than 55, while a low glycemic load is less than 10.

    Low Glycemic Load Foods

    • Foods with a low glycemic load include a cup of bean sprouts (glycemic load of 1), half a grapefruit (glycemic load of 3), two cups of plain popcorn (glycemic load of 7) and a large carrot (glycemic load of 2). There are lists available with portion sizes of food and their glycemic index and glycemic loads.

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