Glycemic Index vs Glycemic Load

Glycemic Index

Image: attractingwellness.net
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore insulin levels.
Courtesy
www.glycemicindex.com/

Glycemic load

Image: attractingwellness.net
The glycemic load is a classification of different carbohydrates that measures their impact on the body and blood sugar. The glycemic load details the amount of carbohydrates a food contains and its glycemic index, a measurement of its impact on blood sugar.

The Lowdown on Glycemic Load - Diet and Nutrition Center ...

www.everydayhealth.com/diet-nutrition/101/nutrition-basics/the-glycemic-load.aspx



Glycemic Load vs. Glycemic Index


While the Glycemic Index (GI) of a food tells you how rapidly that type of food effects your blood glucose in the 2-3 hours after eating, it doesn’t tell you how significant that impact is based on the serving size or amount you eat.
That’s where the Glycemic Load (GL) becomes far more helpful – as the load of a food takes into consideration the quantity of carbs per serving.
Glycemic Load Calculation
Glycemic Load = Glycemic Index / 100 x Net Carbohdrates
(net carbohydrates = Total Carbs – Fiber)
Guidelines for Glycemic Load thresholds can vary, but as a general rule the following applies:
GL High / Medium / Low Guidelines
Low (good) = Less than 10
Medium (acceptable) = 11-20
High (avoid / limit) = 21+
Courtesy - http://www.glycemicedge.com/glycemic-load-vs-glycemic-index/


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