{"id":692,"date":"2019-06-13T15:50:59","date_gmt":"2019-06-13T15:50:59","guid":{"rendered":"http:\/\/chooselife.co.uk\/?p=692"},"modified":"2019-06-13T15:51:33","modified_gmt":"2019-06-13T15:51:33","slug":"glycemic-index-and-load","status":"publish","type":"post","link":"https:\/\/chooselife.co.uk\/index.php\/2019\/06\/13\/glycemic-index-and-load\/","title":{"rendered":"Glycemic Load Chart"},"content":{"rendered":"\n

Care of : https:\/\/www.glycemic-index.org\/glycemic-load-chart.html<\/a> <\/p>\n\n\n\n

Glycemic load chart below should be used as a guide to make wiser food choices to perform better all day long and feel better generally by keeping your blood glucose levels relatively constant.<\/em>
<\/h2>\n\n\n\n

If there is a sudden spike in your blood sugar, your pancreas secretes more insulin<\/strong>, bringing your blood sugar down by transforming the excess sugar to fat. The higher the rate is, the lower your blood sugar will go. Blood glucose being too low means increased hunger and fatigue.<\/p>\n\n\n\n

Glycemic index and glycemic load are both about the impact of carbohydrate rich foods<\/strong> on your blood glucose levels or in other words how quick or slow they cause a rise and a fall.<\/p>\n\n\n\n\n\n

The difference<\/strong> is that glyemic load is based on the idea that a small serving of a high GI food will have the same kind of effect as a big serving of a low GI food. Foods that are mostly water, for instance, will not cause a sudden rise in your blood sugar even if they have high GI values.

 <\/p>\n\n\n\n

That\u2019s how they\u2019ve come up with the glycemic load- GL. GL takes into account both the GI value<\/strong> and the quantity of carbohydrate<\/strong> in that food. So it provides a more accurate picture than glycemic index, as you will see on the glycemic load chart below.<\/p>\n\n\n\n

Glycemic Load = (Quantity of carbohydrate content x GI ) \/ 100.<\/strong><\/p>\n\n\n\n

\u2022 GL of 20 or more is high, a GL of 11 to 19 is medium and a GL of 10 or less is low.<\/p>\n\n\n\n

\u2022 A food with a GI of 70 and a carb content of 10g has a GL value of 7.<\/p>\n\n\n\n

\u2022 A food with a GI of 10 and a carb content of 70g has also a GL value of 7.<\/p>\n\n\n\n

Glycemic Load Chart:<\/h3>\n\n\n\n

Dairy Products:<\/strong><\/p>\n\n\n\n

\u2022 Full cream milk \u2014 250ml \u2014 3<\/strong><\/p>\n\n\n\n

\u2022 Soy milk \u2014 250ml \u2014 4<\/strong><\/p>\n\n\n\n

\u2022 Skimmed milk 250ml \u2014 4<\/strong><\/p>\n\n\n\n

\u2022 Semi skimmed milk \u2014 250ml \u2014 4<\/strong><\/p>\n\n\n\n

\u2022 Low fat ice cream \u2014 50g \u2014 6<\/strong><\/p>\n\n\n\n

\u2022 Low fat fruit yogurt \u2014 200g \u2014 7<\/strong><\/p>\n\n\n\n

\u2022 Banana smoothie \u2014 250ml \u2014 8<\/strong><\/p>\n\n\n\n

\u2022 Mars flavoured milk \u2014 250ml \u2014 15<\/strong><\/p>\n\n\n\n

Fruits:<\/strong><\/p>\n\n\n\n

\u2022 Grapefruit \u2014 120g \u2014 3<\/strong><\/p>\n\n\n\n

\u2022 Cherries \u2014 120g \u2014 3<\/strong><\/p>\n\n\n\n

\u2022 Peach \u2014 120g \u2014 4<\/strong><\/p>\n\n\n\n

\u2022 Watermelon \u2014120g \u2014 4<\/strong><\/p>\n\n\n\n

\u2022 Pear \u2014 120g \u2014 5<\/strong><\/p>\n\n\n\n

\u2022 Plum \u2014 120g \u2014 5<\/strong><\/p>\n\n\n\n

\u2022 Orange \u2014 120g \u2014 5<\/strong><\/p>\n\n\n\n

\u2022 Apricot \u2014 120g \u2014 5<\/strong><\/p>\n\n\n\n

\u2022 Apple \u2014 120g \u2014 6<\/strong><\/p>\n\n\n\n

\u2022 Grapes \u2014 120g \u2014 8<\/strong><\/p>\n\n\n\n

\u2022 Banana \u2014 120g \u2014 12<\/strong><\/p>\n\n\n\n

\u2022 Sultanas \u2014 60g \u2014 25<\/strong><\/p>\n\n\n\n

\u2022 Raisins \u2014 60g \u2014 28<\/strong><\/p>\n\n\n\n

\"Glycemic<\/figure><\/div>\n\n\n\n

Vegetables:<\/strong><\/p>\n\n\n\n

\u2022 Broccoli \u2014 80g \u2014 1<\/strong><\/p>\n\n\n\n

\u2022 Cabbage \u2014 80g \u2014 1<\/strong><\/p>\n\n\n\n

\u2022 Spinach \u2014 80g \u2014 1<\/strong><\/p>\n\n\n\n

\u2022 Asparagus \u2014 80g \u2014 1<\/strong><\/p>\n\n\n\n

\u2022 Carrot \u2014 80g \u2014 3<\/strong><\/p>\n\n\n\n

\u2022 Green peas \u2014 80g \u2014 3<\/strong><\/p>\n\n\n\n

\u2022 Broad beans \u2014 80g \u2014 9<\/strong><\/p>\n\n\n\n

\u2022 Parsnips \u2014 80g \u2014 12<\/strong><\/p>\n\n\n\n

\u2022 Sweet potato \u2014 150g \u2014 17<\/strong><\/p>\n\n\n\n

\u2022 Sweet corn \u2014 150g \u2014 17<\/strong><\/p>\n\n\n\n

\u2022 Baked potatoes \u2014 150g \u2014 26<\/strong><\/p>\n\n\n\n

Legumes:<\/strong><\/p>\n\n\n\n

\u2022 Soy beans \u2014 150g \u2014 1<\/strong><\/p>\n\n\n\n

\u2022 Lentils \u2014 150g \u2014 5<\/strong><\/p>\n\n\n\n

\u2022 Split peas \u2014 150g \u2014 6<\/strong><\/p>\n\n\n\n

\u2022 Baked beans \u2014 150g \u2014 7<\/strong><\/p>\n\n\n\n

\u2022 Red kidney beans \u2014 150g \u2014 7<\/strong><\/p>\n\n\n\n

\u2022 Garbanzos \u2014 150g \u2014 8<\/strong><\/p>\n\n\n\n

\u2022 Romano beans \u2014 150g \u2014 8<\/strong><\/p>\n\n\n\n

\u2022 Pinto beans \u2014 150g \u2014 10<\/strong><\/p>\n\n\n\n

\u2022 Navy beans \u2014 150g \u2014 12<\/strong>
<\/p>\n\n\n\n

Grains:<\/strong><\/p>\n\n\n\n

\u2022 Barley \u2014 150g \u2014 11<\/strong><\/p>\n\n\n\n

\u2022 Bulgur \u2014 150g \u2014 12<\/strong><\/p>\n\n\n\n

\u2022 Whole wheat kernels \u2014 50g \u2014 14<\/strong><\/p>\n\n\n\n

\u2022 Brown rice \u2014 150g \u2014 18<\/strong><\/p>\n\n\n\n

\u2022 Couscous \u2014 150g \u2014 23<\/strong><\/p>\n\n\n\n

\u2022 White rice \u2014 150g \u2014 23<\/strong><\/p>\n\n\n\n

Cereals:<\/strong><\/p>\n\n\n\n

\u2022 Muesli \u2014 30g \u2014 10<\/strong><\/p>\n\n\n\n

\u2022 Porridge \u2014 250g \u2014 12<\/strong><\/p>\n\n\n\n

\u2022 Kellogg\u2019s All Bran \u2014 30g \u2014 12<\/strong><\/p>\n\n\n\n

\u2022 Swiss muesli \u2014 30g \u2014 13<\/strong><\/p>\n\n\n\n

\u2022 Oatmeal \u2014 250g \u2014 13<\/strong><\/p>\n\n\n\n

\u2022 Kellogg\u2019s Special K \u2014 30g \u2014 14<\/strong><\/p>\n\n\n\n

\u2022 Puffed wheat \u2014 30g \u2014 16<\/strong><\/p>\n\n\n\n

\u2022 Instant oatmeal \u2014 250g \u2014 17<\/strong><\/p>\n\n\n\n

\u2022 Corn flakes \u2014 30g \u2014 19<\/strong><\/p>\n\n\n\n

\u2022 Coco pops \u2014 30g \u2014 20<\/strong><\/p>\n\n\n\n

\"baguette<\/figure><\/div>\n\n\n\n

Breads:<\/strong><\/p>\n\n\n\n

\u2022 Burgen fruit loaf \u2014 30g \u2014 6<\/strong><\/p>\n\n\n\n

\u2022 Pumpernickel Bread \u2014 30g \u2014 6<\/strong><\/p>\n\n\n\n

\u2022 Barley and sunflower bread \u2014 30g \u2014 6<\/strong><\/p>\n\n\n\n

\u2022 Rye bread \u2014 30g \u2014 7<\/strong><\/p>\n\n\n\n

\u2022 Rice bread \u2014 30g \u2014 8<\/strong><\/p>\n\n\n\n

\u2022 Whole wheat bread \u2014 30g \u2014 9<\/strong><\/p>\n\n\n\n

\u2022 White pita bread \u2014 30g \u2014 10<\/strong><\/p>\n\n\n\n

\u2022 Baguette \u2014 30g \u2014 10<\/strong><\/p>\n\n\n\n

\u2022 White bagel \u2014 30g \u2014 11<\/strong><\/p>\n\n\n\n

Snacks and Beverages:<\/strong><\/p>\n\n\n\n

\u2022 Tomato juice \u2014 250ml \u2014 2<\/strong><\/p>\n\n\n\n

\u2022 Apple juice \u2014 250ml \u2014 10<\/strong><\/p>\n\n\n\n

\u2022 Carrot juice \u2014 250ml \u2014 10<\/strong><\/p>\n\n\n\n

\u2022 Banana cake \u2014 80g \u2014 12<\/strong><\/p>\n\n\n\n

\u2022 Vanilla wafers \u2014 25g \u2014 14<\/strong><\/p>\n\n\n\n

\u2022 Corn tortilla \u2014 60g \u2014 14<\/strong><\/p>\n\n\n\n

\u2022 Pepsi \u2014 250ml \u2014 15<\/strong><\/p>\n\n\n\n

\u2022 Cranberry juice drink \u2014 250ml \u2014 16<\/strong><\/p>\n\n\n\n

\u2022 Sponge cake \u2014 60g \u2014 16<\/strong><\/p>\n\n\n\n

\u2022 Rice cakes \u2014 25g \u2014 17<\/strong><\/p>\n\n\n\n

\u2022 Snickers bar \u2014 60g \u2014 19<\/strong><\/p>\n\n\n\n

\u2022 Fanta \u2014 250ml \u2014 23 <\/strong>

*Foods with low GL<\/strong> values are almost always low in glycemic index too. Those with medium or high GL<\/strong> could be anything- from very low to very high GI.<\/p>\n\n\n\n

*You can only see the glycemic load values of foods on the Glycemic Load Chart<\/strong> above, if you would like the glycemic index values as well, please refer to the Glycemic Index Chart<\/strong><\/a>, where you can make a comparison between glycemic index and glycemic load values of carbohydrate rich foods.
<\/p>\n","protected":false},"excerpt":{"rendered":"

Care of : https:\/\/www.glycemic-index.org\/glycemic-load-chart.html Glycemic load chart below should be used as a guide to make wiser food choices to perform better all day long and feel better generally by keeping your blood glucose levels relatively constant. If there is a sudden spike in your blood sugar, your pancreas secretes more insulin, bringing your blood sugar … <\/p>\n

Continue reading “Glycemic Load Chart”<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[],"_links":{"self":[{"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/692"}],"collection":[{"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/comments?post=692"}],"version-history":[{"count":2,"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/692\/revisions"}],"predecessor-version":[{"id":694,"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/692\/revisions\/694"}],"wp:attachment":[{"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/media?parent=692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/categories?post=692"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/chooselife.co.uk\/index.php\/wp-json\/wp\/v2\/tags?post=692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}