Tallying Your Glycemic Load
|Cornflakes||GL of 81||Serving Size 1 cup||Carbs 26||Load 21|
|Peanuts||GL of 14||Serving Size 1 cup||Carbs 6||Load 1|
With all foods listed in this manner, you can easily see the high end (cornflakes) and the low end (peanuts) and eat accordingly. Obviously “portion control” makes a difference or they wouldn’t list it on the Glycemic Load Chart. Best GL’s: 10 or below are considered low, and 20 or above are considered high.
Some strategies for lowering your dietary glycemic load include:
Increasing the consumption of whole grains, nuts, legumes, fruits, anf non=starchy 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
Other factors can make some of this inaccurate; for instance 1) GI values affected by preparation method. 2) GI values affected by combination with other foods. 3) Individual differences in glycemic response. And 4) Reliance on GI and GL can lead to over-eating.
As you consider the strengths and weaknesses of the Glycemic Index Load, it’s important to remember your original goal. What we are really trying to do is control blood sugar levels. Is the consumption of low GI foods the only way to do this? No, it is not. Your blood sugar can also be controlled simply by limiting the total number of carbohydrates that you consume in any given meal.
Of course no foods are off limits – but lower blood sugar levels can be reached by being encouraged to select the foods that cause you to fill up faster without as many total calories or carbs. That’s just common sense.
Esther Smith, author
Smith obtained a normal blood sugar level after a warning from her doctor; it didn’t take her long to study glycemic index loads and adjust her lifestyle accordingly. For more on this subject go to: