Glycemic Load vs. Glycemic Index: Understanding the Differences

Published by Health Professional

on Monday, April 24th 2023

in

  • Diabetes
  • Diet and Eating Healthy
  • General

    • Which is Better: Glycemic Index or Glycemic Load?

    Managing blood sugar levels is important for overall health, especially for people with diabetes. Two terms commonly used to describe the impact of carbohydrates on blood sugar levels are glycemic index (GI) and glycemic load (GL). While they are related, they have some important differences.

    GI is a numerical value that rates how quickly carbohydrate-containing food raises blood sugar levels. The scale ranges from 0 to 100, with 100 being the value for pure glucose. Foods with a GI value of 70 or higher are considered high, those between 56 and 69 are medium, and those with a GI of 55 or lower are low.

    GL considers both the GI value and the amount of carbohydrate in a food. It is calculated by multiplying the GI value by the grams of carbohydrates in a serving and dividing by 100. GL values of 20 or higher are considered high, 11-19 are medium, and 10 or less are low.

    So, which is better: GI or GL? It depends on what you are trying to achieve. For people with diabetes, GL may be a more useful tool as it considers the number of carbohydrates in a serving of food. However, for people without diabetes, focusing on foods with a lower GI may be beneficial for weight control and overall health.

    What is a Good Glycemic Load?

    A good GL value is low or moderate. Low GL values are 10 or less, while moderate values are between 11 and 19. High GL values, which are 20 or higher, should be avoided or consumed in moderation.

    Foods with a low GL are typically high in fiber, protein, and healthy fats, such as vegetables, fruits, whole grains, legumes, and nuts. These foods are generally more slowly absorbed, leading to a gradual rise in blood sugar levels.

    How Do You Convert Glycemic Index to Glycemic Load?

    To convert GI to GL, use the following formula:

    GL = (GI x Carbohydrate content per serving) / 100

    For example, a medium-sized carrot has a GI value of around 41 and contains about 6 grams of carbohydrates. To calculate the GL value of a medium-sized carrot, we would use the formula:

    GL = (41 x 6) / 100 = 2.46

    Therefore, the GL value of a medium-sized carrot is 2.46, which is considered low.

    Does High Glycemic Index Mean High Glycemic Load?

    Not necessarily. High GI foods may or may not have a high GL, depending on the number of carbohydrates in a serving. For example, watermelon has a high GI value of 72, but a low GL value of 4 because it is relatively low in carbohydrates. 

    On the other hand, mashed potatoes have a high GI value of 85 and a high GL value of 33 because they are high in carbohydrates.

    What is the Glycemic Load of Rice?

    The rice’s glycemic load depends on the rice type and the serving size. White rice has a high GI value of 73 and a high GL value of 30, while brown rice has a lower GI value of 68 and a lower GL value of 16. 

    It is important to note that portion sizes can greatly affect the GL value, so it is important to be mindful of serving sizes when consuming rice.

    What is the Glycemic Load of a Banana?

    The glycemic load of a banana depends on the ripeness and size of the banana. A small, unripe banana has a lower GI value of 30, while a large, ripe banana has a higher GI value of 60. 

    However, both sizes of bananas have a similar GL value of around 12, which is considered moderate. B bananas are a good source of fiber and other nutrients so they can be a healthy addition to a balanced diet, even for people with diabetes.

    What Fruit Has the Highest Glycemic Load?

    Among fruits, watermelon has the highest GI value of 72, but a relatively low GL value of 4, as mentioned earlier. Other fruits with high GI values include dates (103), pineapple (66), and ripe mango (60). However, the GL value of these fruits varies depending on the serving size and other factors.

    What Food Has the Highest Glycemic Load?

    Foods with the highest GL values are typically high in refined carbohydrates and sugar, such as white bread, sugar-sweetened beverages, and candy. For example, a 2-ounce serving of jelly beans has a GI value of 80 and a GL value of 18, while a 12-ounce can of regular soda has a GI value of 65 and a GL value of 26. These foods should be limited or avoided, especially by people with diabetes.

    How Many Bananas Can a Diabetic Eat a Day?

    The number of bananas a diabetic can eat daily depends on various factors, including their dietary needs and blood sugar levels. 

    Generally speaking, bananas are a healthy fruit choice for people with diabetes, as they are low in fat and fiber and provide important nutrients like potassium and vitamin C. 

    However, people with diabetes should be mindful of portion sizes and monitor their blood sugar levels after consuming bananas to determine how they affect their individual blood sugar levels. It is recommended that people with diabetes work with a registered dietitian to develop a personalized meal plan that meets their individual needs and preferences.

    Conclusion

    In conclusion, while GI and GL are related, they have some important differences. For people with diabetes, GL may be a more useful tool as it considers the number of carbohydrates in a serving of food. 

    However, for people without diabetes, focusing on foods with a lower GI may be beneficial for weight control and overall health. It is important to choose foods with a low or moderate GL and to be mindful of portion sizes to maintain healthy blood sugar levels.

    5 FAQs 

    What is the difference between glycemic load and glycemic index?

    1. The glycemic index (GI) measures how quickly a food raises blood sugar levels, while glycemic load (GL) considers both the GI and the amount of carbohydrates in a food serving. GL is considered a more accurate measure of a food’s impact on blood sugar levels.

    Which is better, glycemic index or glycemic load?

    1. For people with diabetes, the glycemic load may be a more useful tool as it considers both the GI and the number of carbohydrates in a food serving. However, for people without diabetes, focusing on foods with a lower GI may be beneficial for weight control and overall health.

    What is a good glycemic load?

    1. A glycemic load of 10 or lower is considered low, 11-19 is moderate, and 20 or higher is considered high. Choosing foods with a low or moderate GL can help maintain healthy blood sugar levels.

    How do you convert the glycemic index to the glycemic load?

    1. To convert the glycemic index to glycemic load, you need to know the serving size and the amount of carbohydrates in that serving. Multiply the GI by the number of grams of carbohydrates in the serving, then divide by 100. For example, if a food serving has 20 grams of carbohydrates and a GI of 60, the GL would be 12 (60 x 20 / 100 = 12).

    Does a high glycemic index always mean a high glycemic load?

    1. Not necessarily. A food with a high GI may have a low GL if the serving size is small or the amount of carbohydrates in the serving is low. Conversely, a food with a low GI may have a high GL if the serving size is large or the amount of carbohydrates in the serving is high. It is important to consider both the GI and the number of carbohydrates when evaluating the impact of a food on blood sugar levels.