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The Glycemic Load (GL) is derived from a mathematical equation developed by Professor Walter Willet, Chairman of the Department of Nutrition at Harvard Medical School. GL is based on the Glycemic Index (GI) but also factors in the carb content of an average portion size. In other words, GL translates GI into real food portion sizes making the method simpler and more applicable to the way you actually eat. The Glycemic Load is the final part of the carbohydrate jigsaw.
GL is more effective than GI in a number of ways:
- GL relates to normal portions of food.
- GL means more food choices.
- GL does not restrict healthy foods.
- GL means that you don't have to weigh food.
- GL gives the whole picture of how carbohydrates affect blood sugars.
The GL gives you an accurate and sensible picture of what really happens when you eat carbs. Here's how it works out:
 | - First take the GI rating of the food. The Glycemic Index Web site gives you all the latest GI-rated foods and their carbohydrate concentration.
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- Divide that number by 100. For example, carrots have a high GI of between 75 and 85, depending on how old the carrots are and how long you cook them for (75 divided by 100 = 0.75).
- Multiply that number by the actual carbs in an average portion. (100 grams of carrots contains around 7 grams of carbs. 0.75 x 7 = GL of 5.25.)
- 100 grams of carrots is a normal portion, but to get 50 grams of those crucial useable carbs from carrots for GI testing you need about 750 grams or 1-1/2 pounds of carrots, which might be normal if you're a donkey, but is probably a bit on the heavy side for likes of us humans.
The GL ratings classification is:
The bottom line when it comes to GL and carrots (and loads of other foods for that matter) is that a normal portion of carrots with a GL of 5.25 is low and means that we can eat carrots with confidence as a good, nutritious, healthy food.
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