In the previous article, we have learned that the glycemic load of a person's overall diet is more meaningful than the glycemic index of a single food. Glycemic load is an indicator based on glycemic index and carbohydrate intake. It is used to describe the effects of certain foods, a meal, and a full-day diet on blood sugar.
The glycemic load of a food can be calculated by multiplying the glycemic index of a certain food by the number of grams of carbohydrate actually consumed in a meal, and dividing the number by 100.
For example, 100 grams of watermelon has a carbohydrate content of 7.5 grams and a glycemic index of 72%. Therefore, its glycemic load is 7.5 x 72/100 = 5.4. Watermelon has a higher glycemic index, but if you eat less, such as 100 grams, the effect on blood sugar is small.
The glycemic index of the crackers is also 72%, but the carbohydrate content of the 100g crackers is 76g. Therefore, the glycemic load of the crackers is 76×72/100=54.7, which has obvious influence on blood sugar.
Although the glycemic index of the crackers and watermelons is the same, but the effect of crackers on blood sugar is significantly higher than that of watermelon, if they are both 100 grams.
However, if we eat more watermelon, such as 500 grams, the glycemic load of watermelon at this time is 37.5 × 72 / 100 = 27. The impact on blood sugar is more obvious. If we eat a small amount of crackers, such as 20 grams, then the blood sugar load of crackers at this time is 15.2 × 72 / 100 = 10.94. It has little effect on blood sugar.
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