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Glycaemic load: summary table

Keen to follow a low-glycaemic load diet? This table lists both the glycaemic index and glycaemic load of common foods in alphabetical order
Glycaemic load of foods
Compared with the glycaemic index (GI), the glycaemic load (GL) gives a more realistic estimate of the actual effect of a particular food on blood sugar levels.
Rédaction Supersmart.
2023-11-14Comments (0)

Glycaemic index and glycaemic load

The glycaemic index (GI) is a measure developed by doctors in the 1980s to evaluate the effect of foods on blood sugar levels, as part of efforts to combat diabetes. Basically, the more a food makes blood sugar levels rise, the higher its glycaemic index (1).

This device allowed doctors to understand that not all carbohydrates are necessarily bad for diabetics: some carbohydrates (such as glucose and sucrose) are worse than others (such as fructose and starch).

With this knowledge, they were able to categorise foods according to their GI:

However, there are two factors not taken into account by the glycaemic index:

Because of this, we now have the glycaemic load: a new measure which allows a more precise evaluation of a food’s impact on blood sugar(2).

Glycaemic load formula

To determine a food’s glycaemic load, you multiply its glycaemic index by the amount of carbohydrates in an average serving of the food, then divide that by 100.

Let’s take the example of cornflakes:

What’s an appropriate daily glycaemic load?

It is generally accepted that the daily glycaemic load should be somewhere between 80 and 120. Anything above that is considered too high.

To arrive at this figure, you simply add together the glycaemic load of all the different foods consumed during the day (using the amount actually consumed rather than that ‘normally’ consumed).

Glycaemic index and glycaemic load table

To help you, we’ve put together this table of the glycaemic load and index of 50 common foods. As you’ll see, it’s the freshest, least refined and least processed foods which have the lowest glycaemic load (3).

Food Portion Carbohydrates per serving Glycemic index Glycemic load
1. Apricot 100 g 11 g 34 3.8
2. Dried apricot 100 g 60 g 35 21
3. Banana 100 g 23 g 48 11
4. Cooked wheat 100 g 62 g 50 32
5. Bulgur 100 g 76 g 55 42
6. Raw carrot 200 g 20 g 16 3.2
7. Cooked carrot 200 g 20 g 49 9.8
8. Cherry 100 g 12 g 25 3
9. Dark chocolate 30 g 6 g 23 1.4
10. Dates 30 g 15 g 29 4
11. Dried dates 50 g 35 g 40 14
12. Wheat flour T150 (wholemeal bread) 30 g 15 g 70 10
13. Wheat flour T55 (baguette) 30 g 18 g 90 16
14. Wheat flour T65 (country bread) 30 g 15 g 80 12
15. Strawberry 100 g 7.7 g 25 1.9
16. Gnocchi 200 g 40 g 70 28
17. Cooked white beans 200 g 30 g 40 12
18. Cooked red beans 200 g 24 g 33 8
19. Green beans 300 g 12 g 30 3.6
20. Kiwi 100 g 15 g 50 7.5
21. Cooked lentils 300 g 36 g 30 11
22. Lychee 100 g 15 g 50 7.6
23. Mango 100 g 15 g 53 3
24. Honey 8 g 5 g 53 3
25. Plain muesli 100 g 57 g 40 23
26. Nectarine 100 g 12 g 35 4
27. Nuts 50 g 7 g 15 1
28. Orange 100 g 12 g 35 4
29. Orange juice 150 mL 15 g 45 6.75
30. Grapefruit 100 g 11 g 22 2.5
31. Watermelon 100 g 7.5 g 75 5.5
32. Cooked sweet potato 200 g 28 g 65 18.2
33. Cooked white pasta 150 g 40 g 60 24
34. Cooked wholemeal pasta 150 g 40 g 50 20
35. Fishing 100 g 11 g 35 4
36. Cooked peas 200 g 20 g 50 10
37. Pear 100 g 15.5 g 30 4.5
38. Cooked split peas 200 g 28 g 22 6
39. Apple 100 g 14 g 36 5
40. Apple juice 100 mL 11 g 41 4.5
41. Cooked potato 200 g 35 g 70 24.5
42. Cooked pumpkin 100 g 7 g 65 4.5
43. Plum 100 g 11 g 35 4
44. Cooked quinoa 200 g 38 g 35 13
45. White grape 100 g 17 g 56 9.6
46. White rice 200 g 60 g 70 42
47. Brown rice 200 g 60 g 50 30
48. Buckwheat 200 g 60 g 40 24
49. Semolina 200 g 70 g 60 42
50. Tomato juice 100 mL 4.2 g 35 1.5

Controlling your blood sugar

If you want to control your weight or indeed lose weight, it’s essential to monitor your blood sugar levels: the metabolism of glucose is a factor in weight gain, and especially fat mass gain.

This is because foods with a high glycaemic load produce a spike in insulin, and insulin allows glucose to enter cells. Any excess glucose generated is then metabolised into fat cells called adipocytes.

The good news is there are several plants and natural remedies that can help to normalise the metabolism of sugars and thus regulate glycaemia. The main ones are:

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References

  1. WOLEVER, T. M. The glycemic index. World review of nutrition and dietetics, 1990, vol. 62, p. 120-185.
  2. VENN, B. J. et GREEN, T. J. Glycemic index and glycemic load: measurement issues and their effect on diet–disease relationships. European journal of clinical nutrition, 2007, vol. 61, no 1, p. S122-S131.
  3. FOSTER-POWELL, Kaye, HOLT, Susanna HA, et BRAND-MILLER, Janette C. International table of glycemic index and glycemic load values: 2002. The American journal of clinical nutrition, 2002, vol. 76, no 1, p. 5-56.
  4. STOHS, Sidney J., MILLER, Howard, et KAATS, Gilbert R. A review of the efficacy and safety of banaba (Lagerstroemia speciosa L.) and corosolic acid. Phytotherapy Research, 2012, vol. 26, no 3, p. 317-324.
  5. STOHS, Sidney J., MILLER, Howard, et KAATS, Gilbert R. A review of the efficacy and safety of banaba (Lagerstroemia speciosa L.) and corosolic acid. Phytotherapy Research, 2012, vol. 26, no 3, p. 317-324.
  6. LI, Cheng, HE, Jin-Zhi, ZHOU, Xue-Dong, et al.Berberine regulates type 2 diabetes mellitus related with insulin resistance. Zhongguo Zhong yao za zhi= Zhongguo zhongyao zazhi= China journal of Chinese materia medica, 2017, vol. 42, no 12, p. 2254-2260.
  7. SHANMUGASUNDARAM, E. R. B., RAJESWARI, G., BASKARAN, K., et al.Use of Gymnema sylvestre leaf extract in the control of blood glucose in insulin-dependent diabetes mellitus. Journal of ethnopharmacology, 1990, vol. 30, no 3, p. 281-294.
  8. SANEJA, Ankit, SHARMA, Chetan, ANEJA, K. R., et al.Gymnema sylvestre (Gurmar): A review. Der Pharmacia Lettre, 2010, vol. 2, no 1, p. 275-284.
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