Calculating the Glycemic Load

The Glycemic Load … and How it Relates to the GI

So just what is the glycemic load index? Well, even though there is a enormous range of gains when working with the glycemic index, it can at times be a little perplexing.  Many people, in the beginning, are mystified about how it affects them and they may find it difficult to incorporate it into their regular meal plan.  In addition to this, the method each item scores on the glycemic index can be different due to a wide range of factors.  For example, how that a particular item is cultivated, handled or how it’s prepared can elevate or reduce the glycemic index numbers.  Plus every item reacts in its own specific way corresponding to the size of the portion an individual consumes, everyone’s specific metabolic rate, and of course our food combinations.

468×60



There are also a few conflicting factors regarding the way the glycemic index was formulated.  Some authorities say that because the glycemic index is established on such a tiny amount of food (50 grams) it is a lower quantity than a typical individual would consume.  Consequently, it minimizes the influence high-carbohydrate items have on blood sugar, at the same time overplaying the effect of low-carbohydrate items.

Therefore to remove some of this misunderstanding, a group of dieticians have created a formula using the glycemic index to work out the Glycemic Load (aka the glycemic load index).  It takes the amount of carbohydrates present in food into reckoning. Carbohydrates in food like starch and sugar supply energy, but zero fiber. It is suggested that the glycemic load be utilized as a dietary tool and not just the glycemic index due to the fact that it considers the portion size a an individual is taking in, and the way the food is combined. So to understand a food’s impact on the blood sugar, we require to understand the glycemic index and the glycemic load together, and to calculate the glycemic load of a specific category of food, we simply carry out the following calculation:


Glycemic index x          grams of carbs (serving size)

100

A glycemic load equal to 20 and up is high.  A glycemic load between 11 to 19 is mid-range and a glycemic load equal to 10 and below is low.  For example, take watermelon as an illustration of determining glycemic load.  The watermelon has a high glycemic score of about 71.  With a portion of 120 grams it has 6 grams of carbohydrates present per serving.  Therefore we have 71/100×6= 4.26, rounded off to 4.  The carbohydrate in watermelon rates high on the glycemic index but, the glycemic load in watermelon is low due to the fact there is not a large amount of it.

By being familiar with the idea behind the glycemic index together with the glycemic load we can also comprehend the importance of incorporating the four (4) food groups can work towards a healthier lifestyle.  It also helps us understand why a scoop of ice cream, which has an amount of protein and fat in it, has a lower glycemic index and glycemic load than a similar size portion of Cheerios, which is little more than refined carbohydrates.  The glycemic index list in isolation can be a helpful method to make sensible food decisions and a lot of people prefer it over other diets such as counting carbs. In conclusion, even though the glycemic index has its inconsistencies, it still offers great data on how to keep insulin resistance at under control and a healthy way to combine food for the rest of us.


As Featured On EzineArticles

Glycemic Index Related Blogs