Wellness
Understanding Glycemic Load
Learn what glycemic load is and how this practical nutrition tool can help you manage blood sugar, make healthier food choices, and improve wellness.
What is it?
The glycemic load (GL) is a value assigned to a food that estimates its impact on blood sugar levels. It provides a more complete picture than the glycemic index (GI) because it considers two factors: the quality of the carbohydrate (its GI) and the quantity of carbohydrate in a typical serving. The formula to calculate it is a food's GI multiplied by its grams of carbohydrates, divided by 100. A GL of 10 or less is considered low, 11-19 is medium, and 20 or more is high. This makes GL a more practical, real-world measure of how a specific portion of food will affect your blood glucose.
Why is it trending?
Glycemic load is gaining popularity as a valuable tool for managing health and nutrition. Health-conscious individuals, dieters, and those managing diabetes use it to make more informed food choices. Unlike the glycemic index, which only measures how quickly a carb turns to sugar, the glycemic load accounts for the actual amount of carbs consumed, offering a more accurate prediction of blood sugar response. Diets focusing on low-GL foods are increasingly recommended as they have been associated with a reduced risk of developing type 2 diabetes and cardiovascular disease.
How does it affect people?
Understanding and using glycemic load can significantly impact personal health. For people with diabetes, it's a highly recommended tool for managing blood sugar. By focusing on low-GL foods, individuals can help prevent sharp spikes in blood glucose and insulin levels. This steady control is beneficial for weight management and can help reduce the long-term risk of chronic diseases like heart disease. It empowers people to look beyond whether a food is "good" or "bad" based on its GI alone and instead consider portion sizes, leading to more balanced and sustainable dietary habits.