You calculate glucose load (more commonly known as glycemic load or GL) using a straightforward formula that considers both the glycemic index (GI) of a food and the amount of carbohydrate it contains.
Glycemic Load (GL) Calculation
The formula to calculate glycemic load is:
GL = (GI x the amount of carbohydrate in grams) / 100
Understanding the Formula
- GI (Glycemic Index): A value representing how quickly a food raises blood sugar levels.
- Amount of Carbohydrate: The number of grams of carbohydrate in a serving of the food.
Steps for Calculation
- Determine the Glycemic Index (GI): Find the GI value of the specific food you're analyzing. You can find these values in published tables and databases.
- Determine the Carbohydrate Amount: Find out how many grams of carbohydrate are in the serving size you are using. Make sure to subtract fiber from total carbs.
- Apply the Formula: Multiply the GI by the amount of carbohydrate and divide the result by 100.
Example Calculation
Let's say you want to calculate the glycemic load of a serving of sweet potato:
- GI of Sweet Potato: 63 (medium GI)
- Carbohydrate per serving: 20 grams
Then, GL = (63 x 20) / 100 = 12.6
Therefore, the glycemic load of a serving of sweet potato is 12.6.
Glycemic Load Ranking
Generally, the glycemic load is ranked as follows:
| Glycemic Load (GL) | Ranking |
|---|---|
| 10 or less | Low |
| 11-19 | Medium |
| 20 or more | High |
Based on our example, a GL of 12.6 for sweet potato would be considered a medium glycemic load.
