CheckYourFood
Website: http://www.Checkyourfood.com
CheckYourFood
Website: http://www.Checkyourfood.com

2/16/2019 9:56:18 AM

Glycemic load

Health benefits of Glycemic load:
The glycemic load (GL) is a figure that estimates how much a given food will raise a person's blood glucose level after eating it. It helps people with diabetes assess which foods are optimum for maintaining safe blood glucose levels.

Description

What is glycemic load?

The glycemic load (GL) is a figure that estimates how much a given food will raise a person's blood glucose level after eating it. 

 

Glycemic load was developed by scientists from Harvard University to fine tune the glycemic index and is calculated by multiplying the foods carbohydrate content (less the fibre) by the foods Glycemic index and dividing by 100.

 

Why does it matter to me?

Eating high glycemic load foods for lunch at work will contribute to the 'afternoon slump' feeling.


Uncontrolled blood sugar levels that are too high, lead to many health problems including damage to the heart, kidneys and eyes.

 

It helps people with diabetes assess which foods are optimum for maintaining safe blood glucose levels.


A low glycemic load diet has been shown to help with acne - see link below.


What should my glycemic load be?

 

The University of Sydney defines low, medium and high glycemic loads as:

 

  • Low glycemic load - 0 to 10

  • Medium glycemic load - 11 to 19

  • High glycemic load - 20 and over

 

What if I want to monitor my daily glycemic load?

 

On checkyourfood.com we have calculated the glycemic load figures using the standard calculation from the glycemic index of an ingredient. The Glycemic index figures have come from a comparison of figures from the Montignac method, www.glycemicindex.com, the EU Diogenes project and the American Diabetes Association. 

We have also taken into consideration the increase in GL that occurs with the overnight soaking and boiling of dried pulses and the reduction in GL when cooking pasta al dente. We have also taken into consideration the increase in GL that comes from baking sweet potato as the nature of the starch is changed.

You can use checkyourfood to check the GL of any given ingredient, the effects of cooking on GL and analyse your recipes to get the GL of an entire meal.

We have set a default RDA for GL of 60 per day

Due to the complexity of the GI calculations the figures on checkyourfood are a guideline.

We recommend that if you feel you are at risk from high blood glucose levels, you consult a medical expert and then set your own RDA (daily amount) in your account settings. 


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Review date: 8/1/2018
Next review date: 2/1/2019
Glycemic load

Top 6 ingredients for Glycemic load taking into account portion size and cooking retention factors

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Gluten free pasta

Gluten free pasta

90g
62.1g = 104% of your RDA/RI
104%
Sweet potato

Sweet potato

225g
58.5g = 98% of your RDA/RI
98%
Gluten free brown rice pasta

Gluten free brown rice pasta

90g
53.1g = 89% of your RDA/RI
89%
Corn pasta

Corn pasta

90g
53.1g = 89% of your RDA/RI
89%
French stick/baguette - retail

French stick/baguette - retail

100g
53g = 88% of your RDA/RI
88%
Lucozade

Lucozade

330g
49.5g = 83% of your RDA/RI
83%