High and Low Glycemic Loads - Diabetes UK
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Glycemic load is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. Diabetes MENUMENULogin/RegisterPrevention BMIInsulinresistanceMetabolicsyndromeRiskfactorsfortype2diabetesWhattodoifyou'reatrisk GettingactiveJoinacommunity Diagnosis CausesofdiabetesDiabetessymptoms Type1diabetessymptoms Polyphagia–increasedappetitePolyuria–frequenturinationPolydipsia-excessivethirstUnexplainedweightloss HighandlowbloodsugarsymptomsType2diabetessymptomsPrediabetes Type1diabetes Newlydiagnosedwithtype1Causesoftype1diabetesTreatmentfortype1diabetesParentsofchildrenwithtype1diabetesCarbohydratecountingDiabetesandHypoglycemiaDiabeticketoacidosis(DKA)Whatisanautoimmunedisease? 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=GIxcarbohydrate/100Toworkwiththisequatio,youwillneedtoknow:TheGlycemicIndex(GI)ofthefoodfoundbyreferringtoatableofGlycemicIndexesfordifferentfoodsTheamountofcarbohydrateinthatquantityoffoodExample:WhatistheGlycemicloadofasliceofwholegrainbread?GlycemicIndexofwholegrainbread=45Carbohydratecontentofasliceofbread=18gNotethesefiguresareexamples.TheGIandcarbohydratevaluesmayvaryslightlybetweendifferenttypesandslicesizesofwholegrainbread.WhatcountsasahighandlowGlycemicload?TheUniversityofSydneydefineslow,mediumandGlycemicloadsasfollows:LowGlycemicload(lowGL):0to10MediumGlycemicload(medGL):11to19HighGlycemicload(highGL):20andoverHowusefulisGlycemicload?Glycemicloadcanbeusefulforpeoplewithdiabetestoassesswhichquantitiesofwhichfoodsarelikelytobesuitableformaintaininggoodbloodglucoselevels.ExampleofcalculatingGlycemicloadThiscanbeillustratedbyanotherexample:Jimisgoingtohaveroastchickenfordinnerandisthinkingofhavingiteitherwithwhitericeorcouscous.Jimhasenoughwhitericetomakea130g(whencooked)portionofricewhichwillprovide40gofcarbohydrate.WhitericehasaGlycemicindexvalueof85.Healsohasenoughcouscoustomakea200gservingofcouscouswhichwillalsoprovide45gofcarbohydrate.CouscoushasaGlycemicindexvalueof60.Glycemicloadofwhitericeportion=GIxcarbohydrate/100=85x40/100=34Glycemicloadofcouscousportion=GIxcarbohydrate/100=60x45/100=27So,Jimseesthateventhoughthesmallerportionofwhitericehaslesscarbohydrate,theportionofcouscousactuallyhasalowerGlycemicload.TheGlycemicloadcalculationtellsJimthattheportionofcouscous,despitebeinglargerandcontainingslightlymorecarbohydrate,islesslikelytocauseassharpariseinhisbloodsugarlevelsastheportionofwhiterice.MakinguseofGlycemicloadGlycemicloadcaninvolveacertainamountofcalculationwhichmaynotbepracticalforeveryone,however,thosewithtimetogetthecalculationscorrectmayfindGlycemicloadtobeahelpfulextratoolinchoosingwhichfoodsandwhichportionsaresuitableformaintaininggoodbloodglucoselevelsAssessingtheGlycemicloadoffoodscanbeparticularlyusefulifyouhaveaspecificmealquiteoftenorifyouarethinkingoftryinganewmealbutarenotsurehowitmayimpactonyourbloodglucoselevels.Notethatdifferentpeoplewithdiabeteswillhavedifferenttolerancestothecarbohydrateinfood.SomepeoplemaybeabletocomfortabletoleratemealswithamediumGlycemicload,whereasotherpeoplemayfindthattheycanonlytoleratelowGlycemicloadvalues.Ifyouhaveaccesstobloodglucosetestingsupplies,youmaywishtotestwhichGlycemicloadvaluesallowyoutokeepyoursugarlevelswithintherecommendedguidelinebloodglucosevaluesAgoodwaytoassesstheeffectofaparticularmealistotestyourbloodglucosebeforeeating,2hoursaftereatingandagain4hoursaftereating.Readmoreaboutpreandpostmealbloodglucosetesting 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Getthetoolsyouneedtosucceed.UsedintheNHS. Jointoday→ Readthisnext LowCarbHighFatDiet DietforType2Diabetes LowCarbDietandExercise LowCarbDietandOtherDiets JointhefreecommunityDonate Lowerglucoselevelsintype2diabeteshelpstocutcancerrisk,researchreveals 21stDecember2021 Video-basedlifestyleplans‘extremely’beneficialforlosingweightandreducingkneeache,studyfinds 20thDecember2021 ‘Well-meaning’guidelinesmaybepromotingover-diagnosisofcow’smilkallergyinbabies,researchsuggests 18thDecember2021 MoreNews LatestNews Facebook MostPopular 01BloodSugarLevelRanges 02BloodSugarConverter 03ContactDiabetes.co.uk 04GuidetoHbA1c 05Type1Diabetes 06HbA1cUnitsConverter–DCCTtoIFCC 07Lifeinsurance Apps LowCarbProgram NHS-approvedevidence-basedbehaviourchangeappforpeoplewithtype2diabetes,prediabetes,obesityandthoselookingtooptimisetheirhealthandwellbeing. Price:Free In-appsubscription DiabetesForum Findsupport,askquestionsandshareyourexperiences. 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