The Glycemic Load Index number (GL) gives you information on the amount of carbohydrate that is in a typical serving of food. The Glycemic Index number (GI) is based on tests that are performed on portions of 50g of usable carbohydrates --- often a portion much too large to be considered a typical portion. When you use both the GI and GL numbers, you will get a more complete and accurate picture of how foods can affect your blood sugar. For example--a food that is mostly air or water can have a high GI number but a low GL number.
Not really…as a rule of thumb, make your first carbohydrate choices with the GL
under 10. Those foods with a number between 10 and 20 have a moderate
affect on blood sugar, and those foods with a number above 20 should be
eaten sparingly. And remember that not all foods with a high GI number
will have a high GL number. For instance in the table below you will
notice that watermelon has a very low glycemic load number of 4. BUT,
watermelon has a very high glycemic index number, 72. Why? Because the
glycemic index is based on 50g of usable carbohydrates--not at all a normal portion for
watermelon. This is a great example of why the glycemic load number is
helpful when considering what foods to eat.
|Food||Glycemic Load Index Number|
|Whole wheat flour bread||9|
|Sourdough wheat bread||15|