Glycemic Index and Glycemic Load As Guides
The glycemic index rates how quickly foods get into the bloodstream and the corresponding release of insulin.
The glycemic load is a more refined indicator because it looks at net carbs and portion size. As a result, some foods that have a high glycemic index are not as bad as they appeared at first blush once we take fiber content into account.
When I consider the glycemic effects of food, I find it more useful to think in terms of the glycemic impact rather than any specific GI or GL values.
Benefits of a Low Glycemic Load Diet
Eating a low glycemic load diet helps keep your blood sugar level constant and avoids the highs and lows caused by insulin spikes that leave you feeling tired and hungry.
A healthy, low glycemic load diet will:
Burn more calories
Make it easier to lose weight
Maintain even blood sugar levels
Help prevent insulin and leptin resistance (and diabetes)[1]
Improved HDL cholesterol[2]
Reduce hunger[3]
Lower the risk of heart disease
Glycemic Load of Common Foods
Foods with a low glycemic load (10 or less)
Kidney, garbanzo, pinto, soy, and black beans
Vegetables, like carrots, green peas, apples, grapefruit, and watermelon
100 percent bran cereal
Peanuts
Whole-wheat tortillas
Tomato juice
Milk
Foods with a medium glycemic load (11 to 19)
Whole-wheat pasta
Oatmeal
Rice cakes
Barley and bulgur
Brown rice
Sweet potato
Graham crackers
Foods with a high glycemic load (20 or more)
Pop and sweetened fruit juices
Couscous
White rice
White pasta
French fries and baked potatoes
Low-fiber cereals (with added sugar)
Macaroni and cheese
Pizza
Raisins and dates
What Affects the GI and GL of Food?
There are a number of factors that can affect the GI of foods. Some of these characteristics occur naturally and others result from processing or meal preparation.
Processing: Generally, more processing means a higher GI. For example, instant oatmeal has a GI of 79, whereas steel cut rolled oats has a GI of 55.
Combining Foods: When eating a meal, the GI of food changes and becomes the average of all the GI values factored together. For weight loss, it's better to eat a higher-GI food with low-GI foods.
Cooking time: Longer cooking times usually increase the glycemic impact of food.
Natural Factors: The fibrous coat around beans, seeds, and plant cell walls in unground whole grains acts as a physical barrier and slows the access of digestive enzymes to the food.
Protein and fat: Adding protein or fat to a high-GI food lowers the GI of that food.
Soluble fiber: Fiber reduces the net carbohydrates by slowing down digestion.
It's important to remember that the GI says nothing about the quality of a food. It does not qualify a food nutrionally as good or bad. Junk food is still junk food regardless of its GI or GL!
If you would like to know more about food choices and losing weight, check out the ELH Diet. It's the easy way to be lean and healthy.