La charge glycémique

Glycemic load: what is it?

The key points:

  • A key indicator of a food's ability to raise blood sugar
  • A quantitative indicator of the amount of carbohydrates
  • The partner of the glycemic index

REMINDERS about the glycemic index

  • Last week we talked about the glycemic index , today we are going to discuss another concept: the glycemic load
  • It is a rather recent concept in nutrition which completes the notion of glycemic index.
  • As a reminder, the glycemic index reflects the ability of a food to raise blood sugar (blood glucose levels). It is a qualitative measurement determined according to the value of a reference carbohydrate: Glucose (IG=100).
  • Foods are classified into categories:
    • High glycemic index: over 70
    • Moderate glycemic index: between 55 and 70
    • Low glycemic index: less than or equal to 55

    What is glycemic load?

    The glycemic load takes into account the quantitative aspect and is interested in the quantity of ingested carbohydrates.

    The glycemic load (CG) is derived from the glycemic index, it takes into account this one as well as the quantity of ingested carbohydrates.

    Its formula is very simple and the CG is easy to calculate:

    CG = (Amount of carbohydrates ingested X GI) / 100

    The CG makes it possible to precisely estimate the impact of the consumption of a food on the glycemia.

    As in the case of the GI, foods are classified into categories:

      • High glycemic load: CG > 20
      • Moderate glycemic load: CG between 10 and 20
      • Low glycemic load: CG < 10
      • Zero glycemic load: CG = 0

            It is preferable to prefer a Rather low GL , as a high glycemic load can lead to blood sugar imbalances associated with cardiovascular disease and type II diabetes.

            Example of glycemic index and glycemic load?

            To help you choose your foods and better know what you eat, here is a (non-exhaustive) table of GIs and CGs of common foods.

            Food GI CG per 100g
            Cheese 0 0
            Fish 0 0
            Beef 0 0
            Eggs 0 0
            "Soy milk 30 0
            "Coconut milk 40 0
            Cider 40 0
            Butter 50 0
            Natural yogurt 20 0
            Onions 10 1
            Lawyer 10 1
            Olive 10 1
            Nut 15 1
            cooked sauerkraut 15 1
            Cabbage 15 1
            Cauliflower 15 1
            Broccoli 15 1
            chicory 15 1
            Zucchini 15 1
            Fennel 15 1
            Leeks 15 1
            asparagus 15 1
            Epinard 15 1
            Radish 15 1
            Rocket 15 1
            Cucumber 15 1
            Salad (generic) 15 1
            Onions and shallots 15 1
            Artichokes 20 1
            fresh strawberries 25 1
            Green beans 30 1
            Cassis 15 2
            Peanuts 20 2
            Palm heart 20 2
            Fresh apricots 20 2
            Lemon juice 20 2
            Semi-skimmed milk 30 2
            Oat "milk" 30 2
            "Almond milk 30 2
            Tomatoes 30 2
            raw carrots 30 2
            raw beetroot 30 2
            Raw celeriac 35 2
            Turnip 70 2
            Garlic 10 3
            Almonds 15 3
            cooked soybeans 20 3
            fresh raspberries 25 3
            blueberries 25 3
            Raspberries 25 3
            Cashew nut 25 3
            Compote without sugar 30 3
            Tangerines 30 3
            Quince 35 3
            Orange 35 3
            Tomato juice 35 3
            Sin 30 3
            Green lentils 22 4
            Cherry 22 4
            Pear 35 4
            Fig 35 4
            Fresh peas 35 4
            Salsify 35 4
            Fresh peas 40 4
            Fresh squeezed orange juice 40 4
            Red beans 40 4
            Melon 60 4
            Melon 65 4
            Apples 30 4
            Pears 30 4
            Plain soy yogurt 20 5
            Split peas 22 5
            Flageolets 25 5
            White beans 30 5
            Brown lentils 30 5
            Canned peas 45 5
            cooked beets 65 5
            Squashes (pumpkin, pumpkin) 75 5
            Watermelon 75 5
            cooked carrots 85 5
            Cocoa Powder 20 6
            cooked quinoa 35 6
            Fresh white beans 35 6
            Grenade 35 6
            Grape 40 6
            Surimi 50 6
            Sweet industrial mayonnaise 60 6
            cooked beans 80 6
            Beer 110 6
            Dark chocolate 70% 22 7
            Chickpeas 30 7
            gluten-free muesli 39 7
            Apple juice 40 7
            Wholemeal pasta 40 7
            green banana 45 7
            Fresh pineapple 45 7
            Kiwi 55 7
            industrial orange juice 65 7
            Rutabagas 72 7
            Carrot juice (pure) 40 8
            Grapefruit juice 45 8
            Mango 51 8
            Ice cream 35 9
            Sweetened soy yogurt 35 9
            Boiled potato 65 9
            Yam 50 10
            Banana 60 10
            Agave syrup 15 11
            Fruit marmalade without sugar 30 11
            Yeast 35 11
            Bulgur 45 11
            Al dente pasta 45 11
            Canned pineapple 65 11
            rice "milk" 85 11
            Basmati rice 50 12
            Complete rice 50 12
            Fresh nectarine 35 13
            raw beans 40 13
            Buckwheat crepe 50 13
            "Normal" cooking pasta 55 13
            Lemonade 65 13
            Mashed potatoes 90 13
            Ketchup 55 14
            Long white rice 60 14
            Boiled potato, without skin 70 14
            Mung Beans 25 15
            Sorbet without sugar 50 15
            Sodas (generic) 70 15
            Semolina 65 16
            Increasing 67 17
            Whole wheat bread 40 18
            Bran bread 45 18
            Sushi 55 19
            Fructose 20 20
            Whole rye bread 40 20
            Rice cake 85 20
            Pizza 70 20
            dried apricots 35 22
            Pre-cooked rice 90 22
            Baked Potatoes 95 24
            Chestnuts 60 25
            Brioche 70 25
            Fries 75 25
            Prunes 40 28
            Wholemeal flour 60 28
            Fried potatoes 95 31
            Buckwheat flour (buckwheat) 50 33
            Shortbread cookies 55 37
            Country bread 70 37
            Rusks 70 37
            Baguette (T55 flour) 70 37
            Chips 80 39
            “Petits Beurres” dry biscuits 55 41
            Chocolate bar 70 42
            Raisins 65 43
            Cherries 23 45
            Jam 65 46
            White bread 85 49
            White wheat flour 85 49
            Cookies 70 54
            Unsweetened popcorn 85 54
            Sweet breakfast cereals 70 56
            Cornflour 70 62
            Sugar (sucrose) 70 70
            Puffed rice cakes 90 70
            Dates 95 71
            Corn flakes 85 72
            Honey 90 72
            Cooked Tapioca 80 75
            Rice flour 95 81
            Glucose 100 100

            SOURCES

            1. Jenkins DJ, Wolever TM, Taylor RH, Barker H, Fielden H, Baldwin JM, Bowling AC, Newman HC, Jenkins AL, Goff DV., “Glycemic index of foods: a physiological basis for carbohydrate exchange”, The American Journal of Clinical Nutrition., 34(3), pp 362-366, 1981
            2. FAO/WHO scientific update on carbohydrates in human nutrition: conclusions
            3. Glycemic Index Research and GI News
            4. International Tables of Glycemic Index and Glycemic Load

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