Glycemic Load vs. The Glycemic Index List Of Foods – Not The Same Thing!

Following the glycemic index list of foods can be confusing at times and many of us have a challenge figuring out how it relates to us. Not to mention that the same food could have several different rankings depending on the way it is grown, processed, and cooked. Now add in that it can respond differently depending on how much we eat, how we combine various foods and our own metabolic rate. Yup…confusing!

Now add in the fact that there are a few inconsistencies in the calculation methods used to create the glycemic index list of foods.

Based on a quantity of 50 grams, some experts say that it is well below the amount we would normally eat and doesn’t correctly state the food’s impact. It tends to understate the high carbohydrate food’s impact on our blood sugar and overstate how we are affected by low carbohydrate foods.

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 we eat as well as the way foods are combined has an affect on our blood sugar levels and for that reason, it is said that the glycemic load is a better dietary guide than the glycemic index list of foods alone.

To calculate the glycemic load is fairly simple. Take the food’s glycemic index list of foods ranking and divide by 100. Once you have that, multiply by the number of grams being eaten. This will give you the glycemic load and a better understanding of how a certain food will impact your blood sugar levels and help you manage the unhealthy spiking.

To give you a basis to use…a load of 10 or less is low, 11-19 is medium and 20+ is considered high.

Here’s an interesting example. Watermelon. Watermelon ranks high on the glycemic index list of foods. It comes in at around 72. (Based on 50 grams.) There are 6 grams of available carbohydrates per 120 gram serving. Divide 72 by 100, multiply by 6…ta daaa! You get 4.32 which scores low on the glycemic load.

Watermelon carbs score high on the glycemic index list of foods but low on the load list because there just isn’t a lot of it.

If you get a good understanding of the glycemic load and the glycemic index, it will become very clear why it’s important (and healthy) to combine foods from the four food groups.

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.

My website has a lot of information on the glycemic index list of foods. Check it out right away! You can also get my “Fast Weight Loss Tips!” mini-course while it is still free.