For many people, especially the uninitiated, the complexities involving the relationship of the glycemic index and the glycemic load often result in confusion in obtaining accurate calculations. As a wise option, it is always recommended to start better with the index before continuing with the load. When the functionality of both is fully understood, it will surely lead to a successful implementation of their functions.
Measurement of glycemic load (GL): formula
Although they work to help each other, loading has long been considered a more useful and accurate estimate of both carbohydrate type and quantity than the glycemic index. In fact, glycemic load is an accurate measure of both the index of a particular food and the amount of carbohydrates per serving of that food. When measuring GL, the GI is multiplied by the number of grams of carbohydrates per serving and divided by 100. The glycemic formula appears like this: GI x Number of carbohydrates / 100 = GL.
A fundamental difference between the two
The main difference between them is that the index measures how quickly fast foods are digested by our system and how quickly they turn into glucose or simple sugar, while the load is the measure of the amount of carbohydrates that are per serving of food. Although they differ uniquely in function, they work together to help us select healthy servings of food per serving (GL) and give us an accurate idea of how to identify bad from good (GI) carbohydrates. In other words, the glycemic load is a measure of the amount of carbohydrates in a serving, but it needs the help of the glycemic index to be accurate. The glycemic load, therefore, cannot function without the measure provided by the glycemic index.
A scale comparison
The GI and GL work hand-in-hand to achieve precise measurements through the use of their respective scale structures. To better illustrate, a glycemic load of 1 to 10 is considered low, while 11 to 19 is considered medium and 20 and up is considered high. Now regarding the glycemic index, foods are low if ranked from 1 to 55, foods with 56 to 69 are considered medium, while foods with a glycemic index of 70 to 100 are considered high. A very comprehensive chart comparing the two can be obtained at many sites online, including the one provided in the resource box below.
As previously stated, the glycemic load cannot function independently of the glycemic index. In fact, to obtain the GL of a particular food, the GI of that particular food must first be measured. In other words, there is a healthy dependency between the glycemic index and the glycemic load, and there is no room for confusion once they are properly understood. To illustrate the healthy dependence of the two, raw carrots have a glycemic index of 47, which is low on the GI scale. Now, for every 100 grams of carrots, there are roughly seven grams of carbohydrates. If we obtain the glycemic load of a serving of carrots, we need to use the formula to obtain the GL: GI x Number of carbohydrates / 100 = GL. Let’s take 50 grams of carrot ration: divide 47 by 100, the result is 0.47 and multiply by 3.5. The GL of 50 grams of carrots is 1.6, which is low.
In short, the glycemic load does not replace the glycemic index, but it complements your formula. In fact, researchers consider that it complements the GI since, when used together, they offer a more accurate way of measuring the type of carbohydrate and its amount for each food. Maximum results. It may seem a bit confusing for those just starting out on the glycemic index plan, but it shouldn’t take a lot of effort to get used to looking at the charts and making sure you’re eating the most appropriate foods to gain weight. lost. Losing weight naturally and permanently is worth every effort!
