Banana nutrition (100 grams). Glycemic load (GL) represents an improvement over GI as a practical consumer aid in making smart food choices. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. The vast majority of vegetables provide plenty of vitamins and minerals along with a good dose of fiber and very few calories. Your mother was right: You really should eat more vegetables. Medium-GI foods are valued between 56 and 69, and can be included in a GI diet with moderation. The confusion about the glycemic index is exactly why we don’t focus on it in our coaching program. A banana has a glycemic index of 50 and a glycemic load of 13. Glycemic Index: 52, Calories:89, Net carbs: 22.84, Protein: 1.09. • A food with a … Glycemic load is a measurement tool that accounts for carb content as it relates to portion size and how quickly it raises blood sugar. These scores indicate how much of an effect a particular food has on your blood glucose levels and thus your insulin levels as well. The Glycemic Load of Common Vegetables. In general, the lower these numbers are, the better. The takeaway here is that bananas can spike your blood glucose levels much stronger and faster than many other kinds of fruit. Some medium-GI foods include oats, couscous, raisins, bananas, long-grain white rice, and rye, buckwheat, or pita breads. Is banana suitable for diabetics? Richest in Potassium: 358mg (8% of DV), Vitamin C: 9mg (10% of DV). However unlike GI – which is a measure ONLY of the relative glycemic impact […] The glycemic load of banana comes upto 6.5 which means it is a low GL food. As you can see, most vegetables even have a low-glycemic load (with a few exceptions). Medium-GI Foods. The glycemic load is the measure of increase in blood sugar levels after eating one serving of that particular food. • GL of 20 or more is high, a GL of 11 to 19 is medium and a GL of 10 or less is low. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Glycemic Load = (Quantity of carbohydrate content x GI ) / 100. A serving of one ripe banana has a glycemic index value of up to 51 and a serving of a raw banana can have a glycemic load as high as 62. By Meri Reffetto . As banana has a medium Glycemic index and low Glycemic load, it is not a dreadful fruit for diabetics. Glycemic Load rectifies this problem by taking into account portion sizes - to calculate GL (Glycemic Load) divide food's Glycemic Index by 100 and multiply it by the grams of digestible carbohydrates (that means excluding fibers) in a served portion. 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