Glycemic Load
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Many people are worried when they found one of their favourite food has a high glycemic index value. But if the glycemic load is low then you may not need to stop eating that food. Let me explain in more detail.
Glycemic index tells us how fast the carbohydrate is in a certain food. So if a certain food with high glycemic index contains very smaller amount of carbohydrate, then it will effect you less. Glycemic Load is the index which will give you idea weahter a food contain less carbohydrate per serving or more.
An example- A fresh medium sized apple contains around 21 grams of carbohydrate, and it's Glycemic index is 52, so it Glycemic load would be 52X21/100= 10.92.
Glycemic load is considered as high if it is more than 20, and low if it less than 10.
Here is a chart of table of Glycemic Load for those who are interested to know Glycemic load of certain foods.
Food
|
Glycemic Index
|
Serving Size (gm)
|
Carbs per serving (gm) Carbs
|
Glycemic Load
|
Cornflakes
|
81
|
30
|
26
|
21.06
|
Ice-cream
|
61
|
50
|
13
|
7.93
|
Macaroni cheese
|
64
|
180
|
51
|
32.64
|
Milk, chocolate
|
43
|
50
|
28
|
12.04
|
Peanuts
|
15
|
50
|
6
|
0.84
|
Pizza, cheese
|
60
|
|
|
|
Popcorn
|
72
|
20
|
11
|
7.92
|
Potato, boiled
|
56
|
150
|
27
|
15.66
|
Potato, mashed
|
69
|
150
|
20
|
14.8
|
Potato, new
|
57
|
150
|
21
|
11.97
|
Potato, steamed
|
65
|
150
|
27
|
17.55
|
Pound cake
|
54
|
28
|
53
|
15.12
|
Potato, sweet
|
61
|
150
|
28
|
17.08
|
Rice, Jasmine
|
109
|
150
|
42
|
45.78
|
Rice, boiled, white
|
64
|
150
|
36
|
23.04
|
Rice, instant, boiled
|
46
|
150
|
42
|
19.32
|
Rice, instant, cooked (6 min)
|
87
|
150
|
42
|
36.54
|
Rice, long grain
|
56
|
150
|
41
|
22.96
|
Spaghetti, white
|
41
|
|
|
|
Waffles
|
76
|
35
|
13
|
9.88
|
Whole meal bread
|
71
|
30
|
13
|
9.23
|
Milk, whole
|
27
|
250
|
12
|
3.24 |