glycemic Load Index Made Easy
Glycemic Load Index Made Easy
By Doug Dearing
The glycemic load (GL) index was created by scientists in order to clarify misunderstandings of the glycemic index (GI) table. Foods which are low on the GI table are cause a measured rise in blood sugar levels. Foods which are high on the glycemic index tend to trigger rapid increases in both blood sugar and insulin levels. This index seeks to further clarify glycemic effects of food by putting GI rankings in context of portion amount.
Experts specializing in diet and nutrition agree that steadier blood sugar and insulin levels are beneficial to weight loss and to overall health. However, there was not uniform agreement as to how to interpret the glycemic index table in order to derive easily understood guidelines. The table yields good objective yardsticks, but the confusion lay in the varying portions and combinations in which given foods can be consumed.
The chart was devised upon the assumption of a 50 gram portion of a given food. Using this arbitrary portion size for analysis created debate within the academic community. Some experts asserted that using the GI table with a 50 gram consumption baseline serves to underestimate the severity of impact of foods high in carbohydrates while overstating the effect of foods which are low in carbohydrates.
In order to devise a solution aimed at clearing up this confusion, experts came up with a tool which they termed the glycemic load. This “load” looks at both a given food’s score on the glycemic index chart but additionally analyzes the size of the food portion. The calculation of the load only requires simple elementary level math.
For example, broccoli has a carbohydrate content of 6%. Therefore, a 100 gram portion of broccoli has a carbohydrate content of 6 grams. Broccoli has a GI of 15, so when multiplied by 6 equals 90. 90 divided by 100 equates to a GL of 0.9 for a 100 gram portion of broccoli. This is a very low GL. Utilizing this glycemic load formula allows for a much better measurement of blood sugar impacts compared to analyzing glycemic index scores alone.
When it comes to putting the GL to use, servings of food scoring over 20 on the glycemic load index is considered high. Portions with a glycemic load under 10 are deemed to be on the low end of the index. Servings coming in between 10 and 20 are intermediate range.
Being aware of the glycemic load associated with your chosen meal contributes to better less volatile blood sugar levels. Even small changes in food selections can have marked effects upon the load calculation for the meal. Some types of rice entail a high GL calculation. However, other rice types such as those with high amylose come out with a low GL number.
Staying away from high GL meals combined with common sense steps like regular exercise provides for many benefits. Various studies have indicated that those with high GL index diets face being 20% more likely to develop diabetes. Low glycemic load meals help avoid the hunger response associated with sugar crashes happening after high GL consumption. This obviously has a positive impact upon any diet plan. Use the GI chart in combination with the GL calculation to pursue a slimmer and healthier you.
Doug Dearing has been an accomplished author since 1993. Not only specializing in diet, fitness and weight loss, you can also peruse his newest website on 4 wheel scooters which also has information about a cheap electric scooter.
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