Counting calories your diet may need updating

This means we can calculate the Glycemic Load like this: 72/100*5 = 3.6.

As you can see from this example, sometimes what is classified as a high glycemic fruit can still be a healthy snack that will barely affect your blood sugar.

As a rough basis, mid-50s to mid-60s in a food’s GI is considered average, while 70 and above is considered high.

Foods with a GI of less than 55 are considered to have a low glycemic index, and thus will have smaller impact on blood sugar levels.

As a general rule of thumb, dried fruits, like many processed foods, have higher GI.

The main problem with the Glycemic Index is that it does not factor in typical portion sizes.

The Glycemic Index of a food is a numerical unit describing how far eating a food will raise one’s blood sugar level; effectively, it represents how ‘sugary’ the food is.A food’s Glycemic Load is calculated directly from its Glycemic Index.We simply take the food’s Glycemic Index, divide it by 100, and multiply it by the grams of carbohydrate (excluding fiber) in a typical serving size.In fact, it standardizes each food to include 50 grams of carbohydrates. For example, to obtain 50 grams of carbohydrates you would need either 2.8 ounces of a Snickers bar or 35 ounces of pumpkin.It hardly seems fair to compare the two when these portion sizes are so unrealistic!

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