Dr. Rob Thompson is a cardiologist from Seattle and author of "The Glycemic Load Diet." It is a diet plan that promotes both weight loss and a reduction of insulin resistance, a condition that can lead to a variety of health problems including Type 2 diabetes. The diet is based on lowering carbohydrate consumption, in particular reducing the amount of starches eaten, according to a unique scale called the glycemic load, which measures how food servings affect blood sugar levels. You should check with your doctor before beginning any new diet or exercise programs.
Science
Digestion is the process by which our bodies break down food into smaller molecules that can be used by our cells. One such molecule is glucose, a simple sugar used by our cells to produce energy. After eating, glucose is released into our blood causing our blood glucose or blood sugar levels to rise. Different food types, such as proteins, fats and carbohydrates, are digested at different rates, each affecting blood glucose levels differently.
For example, according to the National Digestive Diseases Information Clearinghouse, or NDDIC, carbohydrates such as starches that are composed mostly of sugars are broken down quickly and cause short but dramatic spikes in blood glucose levels. Other foods that take longer to digest may raise blood sugars less, but over a longer period of time. The goal of the glycemic load diet plan is to avoid sharp spikes in blood glucose levels.
Glycemic Index vs. Load
In 1981, Dr. David Jenkins at the University of Toronto developed the glycemic index, a relative scale that assigns foods values based on the food's ability to raise blood sugar levels when compared to an equal amount of white bread. Glycemic load takes the glycemic index number a step further, by comparing serving sizes of food.
According to Low Glycemic Load, the glycemic index value for any amount of white bread is 100, while the glycemic load value for one half inch slice of white bread is 100. By contrast, strawberries have a glycemic index of 57, but one cup of strawberries has a glycemic load value of 13. The glycemic load diet plan recommends that the total glycemic load for one day's worth of food be under 500.
Foods
Starchy foods such as grains, potatoes and rice have high glycemic load values, so are to be avoided or eaten in only small quantities. Lean proteins, non-starchy produce and dairy items generally have lower glycemic load values, and comprise most of the diet. Dr. Thompson has also published "The Glycemic Load Diet Cookbook" in order to assist with meal planning.
Health Benefits
The health benefits publicized by the glycemic load diet are weight loss and a reduction or reversal of insulin resistance. Low glycemic load foods are digested more slowly and keep you feeling full longer, reducing cravings for snacks. As well, by keeping blood sugar levels lower less insulin is needed by the body to handle it, which can help prevent insulin resistance and Type 2 diabetes, according to The Glycemic Load.
Exercise
Exercise is also a key component of the glycemic load diet plan. When following this diet it is recommended that you should walk for 30 to 40 minutes every other day, in order to build muscle fibers. According to the Glycemic Load Diet, activating muscle fibers will help to reduce insulin resistance.
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