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The goal of this column is to make readers aware of the importance of knowing the glycemic load of the carbohydrates they are eating and to limit the intake of any carbohydrate which has a glycemic load over 10.
Many people have heard about the glycemic index of foods. The general belief is that the higher the index the worse for you because of the mistaken belief that all foods with a high glycemic index cause spikes in insulin production that result in feelings of hunger only a few hours after eating (leading to overeating) as well as causing more fat storage to occur. It should be noted that glycemic indexes apply only to carbohydrates. Fats and proteins have a 0 glycemic index.
The truth is, it is NOT the glycemic index of foods that is important, it is the ‘glycemic load’. The glycemic load of a food takes into account typical portions eaten while the index is based on a fixed quantity. For instance, the glycemic index of a carrot is 49 (pretty high) while the glycemic load of a carrot is only 4. (low) This is because the carrot has a lot of bulk and fiber and you’d have to eat 4-5 in one sitting to cause a significant insulin spike. So go ahead and eat a carrot, it’s good for you!
The table at the end of this column gives the glycemic loads for a variety of foods. The book “The Glycemic Load Counter” by Dr. Mabel Blades provides a more comprehensive listing of foods as well as diet recommendations. Go to amazon.com to purchase the book.
There is significant research that shows eating a diet with low glycemic index foods lead to more consistent weight loss than any other diets. Also, this is a diet that one can stick with for life. It is not a fad. Oregon State University and the LInus Pauling Institute did a great study for those who like to see the science behind diet plans such as the Low Glycemic Load diet.
Diets that incorporate load glycemic index foods have been shown to reduce the incidence of Type 2 Diabetes Mellitus, Cardiovascular Disease, Obesity, Cancer and Gallbladder Disease
Lowering Dietary Glycemic Load
Some strategies for lowering dietary glycemic load include:
• Increasing the consumption of whole grains, nuts, legumes, fruits, and nonstarchy vegetables
• Decreasing the consumption of starchy high-glycemic index foods like potatoes, white rice, and white bread
• Decreasing the consumption of sugary foods like cookies, cakes, candy, and soft-drinks
|
Glycemic Index and Glycemic Load Values for Selected Foods
(Relative to Glucose)
|
|
Food
|
Glycemic Index
(Glucose=100)
|
Serving size
|
Carbohydrate per serving (g)
|
Glycemic Load per serving
|
|
Dates, dried
|
103
|
2 oz
|
40
|
42
|
|
Cornflakes
|
81
|
1 cup
|
26
|
21
|
|
Jelly beans
|
78
|
1 oz
|
28
|
22
|
|
Puffed rice cakes
|
78
|
3 cakes
|
21
|
17
|
|
Russet potato (baked)
|
76
|
1 medium
|
30
|
23
|
|
Doughnut
|
76
|
1 medium
|
23
|
17
|
|
Soda crackers
|
74
|
4 crackers
|
17
|
12
|
|
White bread
|
73
|
1 large slice
|
14
|
10
|
|
Table sugar (sucrose)
|
68
|
2 tsp
|
10
|
7
|
|
Pancake
|
67
|
6" diameter
|
58
|
39
|
|
White rice (boiled)
|
64
|
1 cup
|
36
|
23
|
|
Brown rice (boiled)
|
55
|
1 cup
|
33
|
18
|
|
Spaghetti, white; boiled 10-15 min
|
44
|
1 cup
|
40
|
18
|
|
Spaghetti, white; boiled 5 min
|
38
|
1 cup
|
40
|
15
|
|
Spaghetti, whole wheat; boiled
|
37
|
1 cup
|
37
|
14
|
|
|
0
|
½ cup
|
0
|
0
|
|
Rye, pumpernickel bread
|
41
|
1 large slice
|
12
|
5
|
|
Oranges, raw
|
42
|
1 medium
|
11
|
5
|
|
Pears, raw
|
38
|
1 medium
|
11
|
4
|
|
Apples, raw
|
38
|
1 medium
|
15
|
6
|
|
All-Bran™ cereal
|
38
|
1 cup
|
23
|
9
|
|
Skim milk
|
32
|
8 fl oz
|
13
|
4
|
|
Lentils, dried; boiled
|
29
|
1 cup
|
18
|
5
|
|
Kidney beans, dried; boiled
|
28
|
1 cup
|
25
|
7
|
|
Pearled barley; boiled
|
25
|
1 cup
|
42
|
11
|
|
Cashew nuts
|
22
|
1 oz
|
9
|
2
|
|
Peanuts
|
14
|
1 oz
|
6
|
1
|
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