Learn the Code of The Glycemic Load Index

The glycemic load index was devised by nutritionists to clear up confusion surrounding the glycemic index (GI) chart.  Foods low on the glycemic index chart are characterized by causing a slow and gradual rise in blood sugar levels.  Conversely, foods high on the GI chart cause rapid rise blood sugar level and inevitable crashes back down.

All nutritionists agree that a more steady and less volatile blood sugar level should be pursued.  However,  how to extrapolate the GI chart to an effective and healthy diet was not so clear cut.  The GI chart provides good objective measurements, however because we are all unique the impact of foods on a given person’s blood sugar level can vary widely.

Differing metabolic rates and eating habits among us make it difficult to develop universal guidelines on how to best utilize the GI chart.  Furthermore, because the GI chart is predicated upon the analysis of 50 grams of a given food some researchers believe that it underestimates the impact of foods high in carbohydrates while overstating the impact associated with low carbohydrate foods.

To address this confusion, scientists devised a calculation which is called the glycemic load.  The glycemic load takes into account both the food’s ranking on the GI chart as well as the size of the portion consumed.  To calculate glycemic load for a portion of food multiply its quantity of carbohydrates (in grams) by its GI and divide by one hundred.

For example, carrots have a carbohydrate content of 7.5%.  Therefore, a 50 gram portion of carrots has a carbohydrate content of 3.75 grams.  Carrots have a GI of 48, so when multiplied by 3.75 equals 180.  180 divided by 100 equates to a GL of 1.8 for a 50 gram portion of carrots.  Using this glycemic load calculation provides for a much better yardstick as opposed to following GI rankings in a vacuum.

In terms of ranking, a portion of food with a glycemic load over 20 is considered high.  Glycemic loads under ten are low, and those in between ten and twenty are mid range.  Being cognizant of glycemic load leads to better nutrition and a more consistent blood glucose level.  Even slight variations in food choice can have dramatic effect upon glycemic load.  Some forms of rice provide for a high glycemic load.  However, rice with high amylose provides for a low glycemic load.

Avoiding high glycemic load meals along with basic requisites like exercise and good overall nutrition can provide for myriad benefits.  Studies have shown that those with high glycemic load diets can be up to twenty percent more susceptible to diabetes.  Low glycemic load foods help quash hunger pangs between meals as well as prevent dreaded “sugar crashes”.  The GI chart combined with some simple math can equate to a healthier you.