The glycemic load (GL) of food is a number that estimates how much the food will raise a person's blood glucose level after it is eaten. One unit of glycemic load approximates the effect of eating one gram of glucose.[1] Glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels. Glycemic load is based on the glycemic index (GI), and is calculated by multiplying the weight of available carbohydrate in the food (in grams) by the food's glycemic index, and then dividing by 100.
Description
editGlycemic load estimates the impact of carbohydrate intake using the glycemic index while taking into account the amount of carbohydrates that are eaten in a serving. GL is a GI-weighted measure of carbohydrate content. For instance, watermelon has a high GI, but a typical serving of watermelon does not contain many carbohydrates, so the glycemic load of eating it is low. Whereas glycemic index is defined for each type of food, glycemic load can be calculated for any size serving of a food, an entire meal, or an entire day's meals.
Glycemic load of a 100 g serving of food can be calculated as its carbohydrate content measured in grams (g), multiplied by the food's GI, and divided by 100. For example, watermelon has a GI of 72. A 100 g serving of watermelon has 5 g of available carbohydrates (it contains a lot of water), making the calculation (5 × 72)/100=3.6, so the GL is 3.6. A food with a GI of 90 and 8 g of available carbohydrates has a GL of 7.2 (8 × 90/100=7.2), while a food with a GI of just 6 and with 120 g of carbohydrate also has a GL of 7.2 (120 × 6/100=7.2).
For one serving of a food, a GL of 20 or greater is considered high, a GL of 11–19 is considered medium, and a GL of 10 or less is considered low. Foods that have a low GL in a typical serving size almost always have a low GI. Foods with an intermediate or high GL in a typical serving size range from a very low to very high GI.
One 2007 study has questioned the value of using glycemic load as a basis for weight-loss programmes. Das et al. conducted a study on 36 healthy, overweight adults, using a randomised test to measure the efficacy of two diets, one with a high glycemic load and one with a low GL. The study concluded that there is no statistically significant difference between the outcome of the two diets.[2]
Glycemic load appears to be a significant factor in dietary programs _targeting metabolic syndrome, insulin resistance, and weight loss; studies have shown that sustained spikes in blood sugar and insulin levels may lead to increased diabetes risk.[3] The Shanghai Women's Health Study concluded that women whose diets had the highest glycemic index were 21 percent more likely to develop type 2 diabetes than women whose diets had the lowest glycemic index.[4] Similar findings were reported in the Black Women's Health Study.[5] A diet program that manages the glycemic load aims to avoid sustained blood-sugar spikes and can help avoid onset of type 2 diabetes.[6] For diabetics, glycemic load is a highly recommended tool for managing blood sugar.
The data on GI and GL listed in this article is from the University of Sydney (Human Nutrition Unit) GI database.[7]
The GI was invented in 1981 by Dr Thomas Wolever and Dr David Jenkins at the University of Toronto and is a measure of how quickly a food containing 25 or 50 g of carbohydrate raises blood-glucose levels. Because some foods typically have a low carbohydrate content, Harvard researchers created the GL, which takes into account the amount of carbohydrates in a given serving of a food and so provides a more useful measure. Liu et al. were the first to show that based on their calculation, the glycemic load of a specific food—calculated as the product of that food's carbohydrate content and its glycemic index value—has direct physiologic meaning in that each unit can be interpreted as the equivalent of 1 g carbohydrate from white bread (or glucose depending on the reference used in determining the glycemic index).[8][9][10][11] It became immediately apparent that such direct physiological quantification of glycemic load would allow patients with diabetes to do "glycemic load" counting as opposed to the conventional “carbohydrate counting” for monitoring the glycemic effect of foods.[12][13][10][11] The concept of glycemic load addresses the concern about rating foods as good or bad solely on the basis of their glycemic index. For example, although the glycemic index for carrots is 19 raw and 47 boiled, the glycemic load for one serving of carrots is small because the amount of carbohydrate in one serving of carrots is minimal (≈7 g carbohydrate). Indeed, ≈700 g carrots (which provides 50 g carbohydrate) must be eaten to produce an incremental glucose response of bread (50-95) Source :[14] [15][16][10]
List of foods and their glycemic load for a 100 g serving
editThis section needs expansion. You can help by adding to it. (March 2019) |
- All numeric values provided in the table are approximate. Note that 100 g may not represent a typical serving size. For example, a typical rice serving would be 150–200 g with a corresponding increase in GL, whilst a banana may weigh more than 100 g. Reference tables which give GL by typical serving size will show different values.
| Food | Glycemic index | Carbohydrate content (g) |
Glycemic Load (100 g serving) | Insulin index |
|---|---|---|---|---|
| Baguette, white, plain | 95 (high) | 50 | 48 | — |
| KFC Chicken | 145 (high) | 11 | 5.7 | — |
| Banana, Mean of 10 studies | 52 (low) – 55 ± 7 (low–medium)[17] | 20 | 10 – 11 ± 1[18] | 57 ± 4[17] |
| Cabbage | 10 (low) | 5.9 | <1 | — |
| Carrots, mean of 4 studies | 47 (low) | 8 | <4 | — |
| Corn tortilla | 52 (low) | 48 | 25 | — |
| Potato, mean of 5 studies | 50 (low) – 99 ± 25 (high)[17] | 19 | 9 – 18 ± 5[18] | 85 ± 8[17] |
| Rice, boiled white, mean of 12 studies | 64 – 93[19] | 25[19] | 16 – 23[20] | 40 ± 10[19] – 55 ± 8[17] – 67 ± 15[19] |
| Watermelon | 72 (high) | 5 | <4 | — |
| Apple | 38 | 47 | 4[21] | |
| Apricot | 57 | 31 | 4[22] | |
| Cherry, fresh | 22 | 48 | 3[23] |
See also
edit
References
edit- ^ "Glycemic Load Defined". Glycemic Research Institute. Archived from the original on 27 September 2018. Retrieved 8 February 2013.
- ^ Das, Sai Krupa; et al. (April 2007). "Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial". American Journal of Clinical Nutrition. 85 (4): 1023–30. doi:10.1093/ajcn/85.4.1023. PMID 17413101. Retrieved 8 February 2013.
- ^ Ludwig, Daniel S. (May 2002). "The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease". Journal of the American Medical Association. 287 (18): 2414–2423. doi:10.1001/jama.287.18.2414. PMID 11988062.
- ^ Villegas, Raquel; Liu, Simin; Gao, Yu-Tang; Yang, Gong; Li, Honglan; Zheng, Wei; Shu, Xiao Ou (2007). "Prospective Study of Dietary Carbohydrates, Glycemic Index, Glycemic Load, and Incidence of Type 2 Diabetes Mellitus in Middle-aged Chinese Women". Archives of Internal Medicine. 167 (21): 2310–16. doi:10.1001/archinte.167.21.2310. PMID 18039989. Retrieved 8 February 2013.
- ^ Krishnan, Supriya; Rosenberg, Lynn; Singer, Martha; Hu, Frank B.; Djoussé, Luc; Cupples, L. Adrienne; Palmer, Julie R. (2007). "Glycemic Index, Glycemic Load, and Cereal Fiber Intake and Risk of Type 2 Diabetes in US Black Women". Archives of Internal Medicine. 167 (21): 2304–09. doi:10.1001/archinte.167.21.2304. PMID 18039988. Retrieved 8 February 2013.
- ^ "Simple Steps to Preventing Diabetes". The Nutrition Source. Harvard School of Public Health. 18 September 2012. Retrieved 8 February 2013.
- ^ "Glycemic Index Database". University of Sydney. Retrieved 8 February 2013.
- ^ Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, Hennekens CH, Manson JE (2000). "A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women". Am J Clin Nutr. 71 (6): 1455–61. doi:10.1093/ajcn/71.6.1455. PMID 10837285.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Ford ES, Liu S (2001). "Glycemic index and serum high-density lipoprotein cholesterol concentration among us adults". JAMA Intern Med. 161 (4): 572–76. doi:10.1001/archinte.161.4.572. PMID 11252117.
- ^ a b c Liu S, Manson JE, Stampfer MJ, Holmes MD, Hu FB, Hankinson SE, Willett WC (2001). "Dietary glycemic load assessed by food-frequency questionnaire in relation to plasma high-density-lipoprotein cholesterol and fasting plasma triacylglycerols in postmenopausal women". Am J Clin Nutr. 73 (3): 560–66. doi:10.1093/ajcn/73.3.560. PMID 11237932.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ a b Liu S, Manson JE, Buring JE, Stampfer MJ, Willett WC, Ridker PM (Mar 2002). "Relation between a diet with a high glycemic load and plasma concentrations of high-sensitivity C-reactive protein in middle-aged women". Am J Clin Nutr. 75 (3): 492–98. doi:10.1093/ajcn/75.3.492. PMID 11864854.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Schulze MB, Liu S, Rimm EB, Manson JE, Willett WC, Hu FB (Aug 2004). "Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women". Am J Clin Nutr. 80 (2): 348–56. doi:10.1093/ajcn/80.2.348. PMID 15277155.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Qi L, Rimm E, Liu S, Rifai N, Hu FB (May 2005). "Dietary glycemic index, glycemic load, cereal fiber, and plasma adiponectin concentration in diabetic men". Diabetes Care. 28 (5): 1022–28. doi:10.2337/diacare.28.5.1022. PMID 15855561.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ "Index glycémique : Faut-il se méfier des carottes?". 26 August 2016.
- ^ Gross LS, Li L, Ford ES, Liu S (May 2004). "Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment". Am J Clin Nutr. 79 (5): 774–79. doi:10.1093/ajcn/79.5.774. PMID 15113714.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Liu S (2002). "Intake of refined carbohydrates and whole grain foods in relation to risk of type 2 diabetes mellitus and coronary heart disease". J Am Coll Nutr. 21 (4): 298–306. doi:10.1080/07315724.2002.10719227. PMID 12166526. S2CID 44736227.
- ^ a b c d e Holt, Susanne H. A.; Miller, Janette C. Brand; Petocz, Peter (November 1997). "An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods" (PDF). The American Journal of Clinical Nutrition. 66 (5): 1264–76. doi:10.1093/ajcn/66.5.1264. PMID 9356547. Retrieved 8 February 2013.
Note: Glucose Score & Insulin Score multiplied by 0.7 for Glycemic index & Insulin index respectively. - ^ a b Calculation using data already tabulated and data from Holt, 1997.
- ^ a b c d Miller, Janette Brand; Pang, Edna; Bramall, Lindsay (December 1992). "Rice: a high or low glycemic index food?" (PDF). The American Journal of Clinical Nutrition. 56 (6): 1034–36. doi:10.1093/ajcn/56.6.1034. PMID 1442654. Retrieved 8 February 2013.
- ^ Calculation based on Miller, 1992
- ^ Blades, Mabel (2021). The glycemic load counter : a pocket guide to GL and GI values for over 800 foods. Berkeley, CA. ISBN 978-1-64604-249-4. OCLC 1236259087.
{{cite book}}: CS1 maint: location missing publisher (link) - ^ Blades, Mabel (2021). The glycemic load counter : a pocket guide to GL and GI values for over 800 foods. Berkeley, CA. ISBN 978-1-64604-249-4. OCLC 1236259087.
{{cite book}}: CS1 maint: location missing publisher (link) - ^ Blades, Mabel (2021). The glycemic load counter : a pocket guide to GL and GI values for over 800 foods. Berkeley, CA. ISBN 978-1-64604-249-4. OCLC 1236259087.
{{cite book}}: CS1 maint: location missing publisher (link)
External links
edit- Human Nutrition Unit; School of Molecular Bioscience. "Glycemic Index". International GI database. University of Sydney. – Searchable database of over 2600 foods with their glycemic index and load values.
- List of low GI foods – Provided by the University of Sydney with some additional foods.
- International Tables of Glycemic Index and Glycemic Load Values – 2008 Article providing data about 2500 food items systematically gathered from published and unpublished sources of reliable glycemic index (GI) values. Glycemic load (GL) values per serving and amount of available carbohydrates (total carbohydrate minus fiber) per serving are also provided.
- Table A1 GI and GL values for subjects with normal glucose tolerance.
- Table A2 GI and GL values for subjects with imparied glucose tolerance, together with data obtained from small samples, and data showing wide variability.
- Simplified version of Table A1 with short introduction by D. Mendosa.
- Foster-Powell K, Holt SH, Brand-Miller JC (July 2002). "International table of glycemic index and glycemic load values: 2002". Am. J. Clin. Nutr. 76 (1): 5–56. doi:10.1093/ajcn/76.1.5. PMID 12081815. 750 items
- Glycemic Index and Glycemic Load calculator Total values for any combinations of foods and any number of servings are computed according to FAO/WHO specifications). Data are gathered from the above mentioned International table by Foster-Powell et al. (2002).