Glycemic Load
The Glycemic Load of your food is the actual effect that a given quantity of food or combination of food has on your blood sugar.
Most Glycemic Index lists do not provide quantity information. For example, real cream ice cream has a Glycemic Index rating of 36 which is considered low. What the Glycemic Index doesn’t tell you, however, is that rating is for ONE scoop of ice cream. If you eat three scoops of ice cream you create a high Glycemic Load and the effect on your body is the same as if you ate a high glycemic food. Low Glycemic does not mean FREE!
You can easily eat too much of a low glycemic food or combine low glycemic foods incorrectly. The result can be a high glycemic load which also causes a harmful increase in your blood sugar.
The Glycemic Load uses a rating system similar to the Glycemic Index
10 or less is “Low”
11-19 is “Medium”
20 or more is “High”
Glycemic Load is calculated through a mathematical equation. It is necessary to know:
- the Glycemic Index rating of the food in which you are interested
- the total grams of carbs in a single serving of that food (read the label)
- serving size (read the label) to calculate number of servings consumed
The equation is as follows:
GI Rating x (g)carbs in one serving x number of servings/100
Now let’s evaluate the Glycemic Load of a typical “healthy” breakfast recommended by many nutritional authorities.
 |
 |
 |
| 3/4 Cup Bran Cereal |
1 cup skim milk |
1/2 cup blueberries |
GI 45, carbs 23g,
serving 1.5 |
GI 46, carbs 12g,
servings 1 |
GI 65, carbs 12g,
servings 1 |
| (45x23x1.5)/100 =GL 15.5 |
(46x12x1)/100 = GL 5.5 |
(65x12x1)/100 = GL 8.5 |
| Total meal GL 15+5.5+8.45= 30.5 |
All of these foods are Low or Medium Glycemic by themselves.
But look what happens when we combine them!
Glycemic Load for bran cereal with milk and blueberries = 15+5.5+8.45= 30.5
The Glycemic Load of this meal is over 30!
A “healthy” breakfast can have a negative impact on your blood sugar.
When High Glycemic Index foods are eaten in appropriate quantities, and in appropriate patterns, they do not cause dangerous surges in blood sugar. Sugar in your coffee is a great example. The Glycemic Index of sugar is 92 which is considered “High Glycemic”. But when you use it appropriately, it does not create a high glycemic load on your body.
| 2 tsp Sugar |
GI 92, carbs 4g, servings 2 |
(92x4x2)/100 = 7.5 |
| |
Total SUGAR GL = 7.5 |
|
The Glycemic Load is relevant for each meal, as well as for the total load of your daily dietary intake. The good news is that when these principles are applied correctly, it is not necessary to avoid favorite foods or restrict calories. Every food, even treats like cookies, cakes, chips and candy can be eaten without adding body fat or causing health problems.
Glycemic Loading is not out of reach for the average person to take into account when making food choices. It just takes a little education and practice at first. Your Balanced Body Consultant understands these concepts and can work with you to create personalized nutritional recommendations that are easy to follow. |
