In the previous articles we have learned what is glycemic index (GI). In this article we will learn its brother, glycemic load (GL).
Although the glycemic index is a useful tool, it has a major flaw. It only considers the rate at which 50 grams of carbohydrates raise blood sugar levels, but does not consider the amount of carbohydrates in the food.
The amount of carbohydrates ingested also affects blood sugar levels and insulin response. For example, carrots have a glycemic index of up to 92, which is almost as high as the glycemic index of sugar, but its blood sugar load is only 5. This means that you need to eat the whole box of carrots to cause a significant effect on blood sugar. This is because carrots have a low carbohydrate content.
If you have diabetes, then depending on the glycemic index of the carrot, you should not eat it. If so, it would be a pity because carrots are rich in nutrients. Take watermelon as another example. Watermelon is a sweet fruit. The watermelon has a blood sugar index of 72, but the glycemic load is only 4. This is because the main ingredient of watermelon is water, and the carbohydrate content of each watermelon is very low.
Because the glycemic index is often unable to reflect the overall situation when choosing which carbohydrate to eat, scientists are beginning to use glycemic load (GL).
In the next article, we are going to tell you how to calculate glycemic load and give you some example.
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