What is a high glycemic load range?

November 16, 2025 •

4 min read

A high glycemic load (GL) is officially defined as a value of 20 or more for a single food serving. This metric offers a more comprehensive measure than the glycemic index (GI) alone, as it accounts for both the quality and quantity of carbohydrates consumed, providing a better real-world picture of how a meal affects blood glucose levels.

Quick Summary

The high glycemic load is defined as a score of 20 or greater, signifying a food's potential to cause a notable spike in blood glucose levels. This metric incorporates a food's glycemic index with its carbohydrate content per serving, offering a more complete health assessment.

Key Points

High GL Defined: A glycemic load value of 20 or more for a single food serving is considered high.
GL vs. GI: Glycemic load (GL) is a more accurate measure than glycemic index (GI) because it accounts for both the quality of carbohydrates and the quantity in a standard portion.
Health Risks: A diet high in GL is associated with increased blood sugar fluctuations, weight gain, and a higher risk of developing type 2 diabetes and cardiovascular disease.
Common High GL Foods: Examples include refined grains (white bread, cornflakes), certain starchy vegetables (baked potatoes), and sugary snacks.
Management Strategies: To manage GL, focus on portion control, choosing whole grains, increasing fiber intake, and pairing carbohydrates with proteins and healthy fats.
Balanced Approach: While GL is a useful tool, it should be considered alongside the overall nutritional value of a food, not as the sole determinant of its healthiness.

What is Glycemic Load?

Glycemic Load (GL) is a powerful nutritional tool that provides a more accurate and complete picture of a food's impact on blood sugar than its glycemic index (GI). While the GI measures how quickly a carbohydrate in a food raises blood glucose, it doesn't consider the amount of carbohydrate typically consumed in a serving. The GL addresses this limitation by factoring in a food's GI with the actual amount of available carbohydrates in a specific serving size. This makes it a more practical measure for daily meal planning.

For example, watermelon has a high GI, but because it is mostly water, a standard serving has very few carbohydrates. Its GL is therefore low, meaning it won't cause a significant blood sugar spike. Conversely, a food with a moderate GI might have a high GL if consumed in a large portion.

The High Glycemic Load Range and Its Impact

A high glycemic load range is defined as any value of 20 or greater for a single food portion. Consuming meals with a consistently high GL can have several physiological effects, primarily driven by rapid blood glucose increases and corresponding insulin surges.

Health Implications of a High GL Diet

Blood Sugar Fluctuation: A high GL meal causes a quick, significant rise in blood sugar, which triggers the pancreas to release a large amount of insulin. This can lead to a rapid drop in blood glucose afterward, causing feelings of fatigue, irritability, and hunger.
Weight Management: The rapid spike and crash in blood sugar can trigger cravings and overeating, which is counterproductive for weight management efforts. Long-term, a high GL diet is associated with weight gain and an increased risk of obesity.
Increased Disease Risk: Consistent consumption of high GL foods is linked to an increased risk of chronic conditions, including type 2 diabetes and cardiovascular disease. In individuals with diabetes, it can make blood sugar management more difficult.
Inflammation: High dietary GL has been associated with increased concentrations of systemic inflammation markers, which are implicated in various health issues.

Examples of High Glycemic Load Foods

High GL foods are often highly processed or contain high amounts of easily digestible carbohydrates. Examples of single servings of foods that fall into the high GL range include:

Refined Grains and Breads: White bread, bagels, and many processed breakfast cereals often have a high GL due to their high carbohydrate content and rapid digestion.
Starchy Vegetables: A medium baked russet potato has a GL of 23, while a medium boiled white potato is 25.
Sugary Snacks: A standard Snickers candy bar has a GL of 22.1, and 10 large jelly beans have a GL of 22.
Beverages: Sugar-sweetened beverages like soda can contribute significantly to a high daily GL, though a single serving's GL depends on the portion size.
Some Dried Fruits: Two tablespoons of raisins can have a GL of 27.3. A two-ounce serving of dried dates has a GL of 25.

Strategies for Managing Your Glycemic Load

Managing your GL is a cornerstone of balancing blood sugar and can lead to significant health improvements. Instead of focusing solely on avoiding high GL foods, consider balancing your intake and making smarter substitutions.

Best practices include:

Pairing Carbohydrates: Eating high GL foods with low GI or GL foods can lower the overall glycemic response of a meal. For example, eating cornflakes (high GI) with milk (low GI) will reduce the overall effect on blood glucose. Pairing a starchy vegetable with protein and fiber will slow digestion.
Choose Whole Grains: Opt for whole grains like brown rice, oats, and whole-grain bread over refined options. These typically have more fiber, which slows digestion and lowers the GL.
Increase Fiber Intake: Dietary fiber helps slow the absorption of sugar into the bloodstream. Increasing intake of fruits, vegetables, legumes, and nuts can help lower the overall GL of your diet.
Control Portion Sizes: Since GL is calculated based on serving size, simply eating smaller portions of high GL foods can prevent a major blood sugar spike. Understanding typical serving sizes is key to this approach.
Incorporate Healthy Fats and Proteins: Adding healthy fats and proteins to meals further slows digestion and minimizes the glycemic response. Think about adding nuts to oatmeal or avocado to toast.

Glycemic Load vs. Glycemic Index

To illustrate the key differences between these two metrics, consider the following table. Understanding how they differ is crucial for informed dietary decisions.


Feature	Glycemic Index (GI)	Glycemic Load (GL)
Measurement Focus	How quickly a food's carbohydrates raise blood glucose.	The overall impact of a standard serving of food on blood glucose.
Calculation	Compares 50g of a food's carbohydrate to 50g of pure glucose.	(GI x grams of available carbohydrate) / 100.
High Value Range	70 or higher.	20 or more.
Low Value Range	55 or less.	10 or less.
Effect on Blood Sugar	Indicates speed of rise and fall.	Indicates magnitude and duration of blood sugar increase.
Real-world Application	Limited, as it does not consider portion size.	More practical for everyday meal planning and management.

Conclusion

Understanding what is a high glycemic load range and its dietary implications is a valuable tool for anyone seeking to improve their metabolic health. Unlike the glycemic index, which only assesses the speed of carbohydrate absorption, GL provides a more complete picture by factoring in typical portion sizes. Consistently consuming foods within the high GL range (20 or more) can lead to significant blood sugar fluctuations and an increased risk of chronic diseases. By incorporating strategies like pairing carbohydrates with fiber and protein, choosing whole grains, and controlling portion sizes, individuals can effectively manage their glycemic load and promote long-term health and well-being. For more information on food values, the University of Sydney maintains an extensive database of GI and GL data.

*For further details, consult the University of Sydney's GI database: International GI database

Frequently Asked Questions

The formula for calculating glycemic load is: GL = (Glycemic Index x grams of available carbohydrates) / 100.

While a high GL is generally associated with negative health outcomes like rapid blood sugar spikes, it can be beneficial for specific situations. For instance, consuming high GI foods (which often lead to high GL) can quickly restore blood glucose levels for someone with diabetes experiencing a 'hypo' after strenuous exercise.

Yes, portion size significantly affects glycemic load. The GL is calculated based on the amount of carbohydrates in a standard serving, so a large portion of a moderate GI food can have a high GL, and a small portion of a high GI food can have a low GL.

Dietary fiber slows down the digestion and absorption of carbohydrates, which helps to lower the glycemic index and, consequently, the glycemic load of a food. Foods high in fiber tend to have a lower GL.

There is evidence suggesting that following a low GL diet can help manage weight by controlling appetite and keeping you fuller for longer. This approach focuses on making healthier food choices that prevent blood sugar fluctuations.

Low GL foods include most fruits and non-starchy vegetables, legumes, whole grains like oats and barley, and nuts. These foods generally have a low GI and/or a low carbohydrate density.

No, it's not necessary to eat only low GL foods. Many moderate to high GL foods contain important nutrients. The key is to balance your diet, pair higher GL foods with lower GL options, and consider the overall nutritional value of your meals.