Glycemic load

Determined by multiplying carbohydrate content.

Glycemic load of food is calculated by as carbohydrate content in grams multiplied by the food’s glycemic index divided by 100.

Low levels include: high fiber foods and vegetables, excluding potatoes, and bran cereals, legumes, kidney beans, black beans, lentils and pinto beans.

Medium glycemic load associated with barley, brown rice, rice cakes, whole grain breads, whole grain pasta and no-sugar added fruit juices.

High levels associated with baked potatoes, French fries, refined cereals, sugar-sweetened beverages, jelly beans, candy bars, couscous, cranberry juice, white basmati rice and white flour pasta.

A low GL is 10 or less; medium is 11 to 19; and 20 or greater is considered high.

GL can also be used to compare the effect of carbohydrates on blood sugar in entire meals or snacks, whereas the GI for a food is only indicative of one food at a time.

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