Glycemic Load Explained
While the glycemic index classifies foods according to how fast 50g of
carbs in them raises our blood glucose levels, Glycemic Load indicates
how fast a standard portion of a particular food (like Brown Rice) raises
blood glucose, and thus gives an indication of glycemic and insulin
response. Eat 50GLs a day to maintain, 40GLs a day to loose weight.
GL = (GI x amount (g) of available carbohydrate per serving) ➗100
Rice and Grains
Tesco Mediterranean Cous-Cous (1/2 pack cooked)
GI - 65
Available carbs - 14.68g
GL – 9
Basmati Brown Rice (75g cooked)
GI - 50
Available carbs – 17g
GL - 8.5
Fruit
Apple (120g)
GI - 38
Available carbs - 17g
GL – 6.46
Tinned Peaches (120g)
GI - 38
Available carbs - 17g
GL – 6.46
Tinned Pears (120g)
GI - 43
Available carbs - 19g
GL – 8.17
Red Grapes (100g/50g)
GI - 45
Available carbs – 18g/9g
GL – 8.1/4
Banana (75g)
GI - 51
Available carbs - 17.25g
GL = 9
Strawberries (100/200g)
GI – 40
Available carbs – 7.6 / 15.2
GL = 3/6
Bread
Sourdough Bread Bloomer
GI =54
42g slice – 18.5g carbs
Therefore GI - 9.99 (10)
Schneider Brot Whole Grain Rye Bread 1 slice (45g)
GI - 50
Available carbs - 17.5g
GL - 8.75 (9)
Cereals
Kellogg’s All Bran (30g)
GI - 42
Available carbs - 24g
GL – 10
Kellogg’s Special K (30g/15g)
GI - 69
Available carbs - 25g/12.5g
GL – 17.25/8.6
Oats So Simple (Golden Syrup x 1 sachet)
GI - 58
Available carbs - 24g
GL – 13.92 (14)
Quaker Rolled Oats
Size GI Carbs GL
40g 59 24
14
30g 59 18
10
20g 59 12
7
Vegetables
Sweet Potato (100g)
GI - 54
Available carbs - 20g carbs
GL - 10.8 (11)
Chocolate
M&M’s (28g)
GI - 33
Available carbs - 17g carbs
GL – 5.6 (6)
Cadbury’s Dairy Milk (100g/50g/25g)
GI - 52
Available carbs - 56g/28g/14g carbs
GL – 29/14.5/7.25