Glycemic load

The glycemic load ( GL abbreviation, English glycemic load, symbols ) is an extension of the glycemic index ( partly also called GI ) dar.

Glycemic Index

The glycemic index ( GI short ) gives information on the effects of food on blood sugar levels. What is determined is the glycemic index of a food by the glycemic response is determined to the ingestion of 50 g of carbohydrates from this food. This value is placed in relation to the blood glucose response to 50 g glucose.

The difficulty is that this is not the reaction is measured on 50 g of the food, but on 50 g of carbohydrates in that food. A conversion to a defined weight of the food is not possible without the knowledge of the percentage carbohydrate content. In everyday life, the value of the glycemic index is often unhelpful. According to the critic next to the Glycemic Index and the total amount of ingested carbohydrates must be considered.

Comparison of carrots ( carrots) and baguette

The glycemic index of cooked carrots is about 70 Because carrots have a low carbohydrate density, need about 700 grams of carrots are taken to supply 50 g carbohydrates.

Unlike in foods with high carbohydrate density. Baguette bread has a glycemic index of 70 100 grams of baguette bread has also but provide 48 grams of carbohydrates. Therefore, it is sufficient to take 104 g French bread to supply the same amount of 50 g of carbohydrates.

Starting from a glycemic index of 70 is the computationally correct statement:

The Glycemic Load

Taking into account the amount of carbohydrate is derived from the Glycemic Index ( ) called the Glycemic Load (). It takes into account the respective GI value and the carbohydrate density of each food:

Glucose equivalence

The Glycemic Load is the measure of glucose equivalent.

Effect of other foods on Glycemic Index and Glycemic Load

The actual blood sugar reaction depends - in addition to the food and its preparation - very much on what foods are eaten in combination. For some foodstuffs hypoglycemic effects are known (for example, bran, grapefruit, cinnamon). Fiber lead to a longer residence time of food in the stomach and intestines and slow down the absorption of carbohydrates. The effect of the fat content of a food product on the blood sugar effect also plays a significant role.

Terms of GL

Foods with a low glycemic load ( GL) are used to keep the blood sugar and thus insulin levels at a low and constant level. Finds the use of GL in the following diets:

  • Montignac Method
  • Low carb
  • Logi method
  • Metabolic Balance
  • Walleczek method
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