Glycemic Load (GL)
A more practical version of GI — it accounts for how much carbohydrate is actually in a typical serving.
— Definition
Glycemic Load (GL) = GI × (grams of carbohydrate per serving) ÷ 100. It corrects for serving size. Low GL is <10, medium 11–19, high 20+.
— In Detail
Watermelon has a GI of 72 (high) but a GL of only 4 (low) because a typical serving has very little carbohydrate. White rice has both high GI (72) and high GL (43 per cup). This distinction matters: GL predicts the total glucose burden of a meal, while GI predicts the rate of glucose entry into blood. In practice, both matter — a food that enters blood slowly but in huge quantity is still harmful.
— Why It Matters
GL is the practical tool for meal planning. A millet-based meal with vegetables can have a GL under 15 while providing full satiety. The same caloric amount of white rice + refined flour has a GL of 45+. Traditional Indian thali meals intuitively balanced GL by combining low-GI grains with protein (dal) and fat (ghee/oil).
— Related Terms
— See in Field Guide
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