Glycemic load (GL) of certain food tells you how much carbs the amount of food you are about to eat contains. It measures the quality of carbs in the food and depends on glycemic index (GI).
Formula to calculate GL:
GL = (gram of carbs in food) x GI / 100
There are three levels of GL: Low (0-9), medium (10-20), and high (> 20).
Glycemic load of some food groups
Low: Whole-grain bread, watermelon, beans, orange, nuts, most fresh fruits and vegetables.
Medium: Banana, sweet potato, wild rice, orange juice.
High: White bread, white rice, potato, corn flakes, pasta, couscous.
What does it mean for your food choices?
Try to stay away from the foods with high GL and eat more foods with low GL. For example, you can substitute white bread with whole-grain bread, or eat some watermelon instead of a banana.