Foods on the glycemic index list of foods can vary in their rankings. They vary depending on our various metabolic rates, the way the food is grown, whether and how it was processed, if it’s cooked, amount eaten, and how we combine foods. These can all make it difficult to determine how they affect us.
There are critics who say there are inconsistencies in the calculation methodology used to create the glycemic index list of foods.
Food with higher levels of carbohydrates tend to be understated in their affect on our blood sugar. This is due to the fact that the rankings are based on an amount of 50 grams which is well below what the average consumer would eat. On the flip side, for the same reasons, the low carbohydrate food’s impact is overstated.
But…there is a solution. To help clear up some of the confusion, nutritionists have developed the “glycemic load” calculation. It’s more accurate because it takes the quantity of carbohydrates like starches and sugars into account, not just the quality, the food’s amount of fiber.
The amount and the way we combine our foods has an affect, like all foods eaten, on our blood sugar levels. Using the “glycemic load” calculation is a more accurate measure of that affect than the glycemic index list of foods alone.
The calculation is pretty basic. Just find the food on the glycemic index list of foods. You will use its ranking number. Divide that number by 100 then multiply by the number of grams you are eating. That’s the glycemic load and you now have a usable number to manage your blood sugar levels..
To help compare foods, a load number of 20 or more is in the high range. 10 or under is low and 11-19 fill in the medium gap.
The glycemic load calculation can really be an eye opener. Based on a 50 gram amount, the juicy watermelon scores a whopping 72 on the glycemic index list of foods. Divide by 100 and multiply by a serving size of 120 grams, and you get a load value of only 4.32. Whew, we can enjoy our hot summer day’s piece of watermelon again!
The carbohydrate in watermelon is high on the glycemic index list of foods but low on the load charts because there just isn’t a lot of it.
Once you understand the concepts of the glycemic index and the glycemic load, it’s easier to see why combining the various food groups is a healthier way to eat.
These concepts also show why a scoop of ice cream will score lower on both the index and the load lists than a hand full of Cheerios. Cheerios is nothing but refined carbohydrates – which spike our blood sugar levels quickly – vs the fat and protein levels in ice cream which take longer to digest and enter the bloodstream.
If you get a headache at just the thought of counting carbs and doing math, the glycemic index list of foods is a wonderful and healthy dietary aid all by itself. But, if you are not intimidated by a little math and counting, the glycemic load calculation will give you the safest, healthiest and fastest diet known.
You can get a free copy of my “Fast Weight Loss Tips!” mini-course and a whole lot more information on the glycemic index list of foods at my website. Check it out right away!
Similar Posts Other People Have Read:
