Glycemic index, or GI, is a number given to an individual food that tells you how quickly the carbohydrate becomes usable energy in the blood. However, GI only gives you one piece of the puzzle. Glycemic load, or GL, takes in to account not only the GI response of a food but also the impact of the carbohydrate based on the volume. According to the American Diabetes Association, paying attention to the glycemic load may help with weight management, and decrease the risk of heart disease, insulin resistance and inflammation.
Rice
White rice is one of the highest glycemic load foods at 23, with a much higher value than regular table sugar which is 7. Choosing a more hearty rice, such as basmati or brown rice, will provide more fiber and minerals, but the GL is still considered to be high at 18. To keep rice from taking your blood sugar too high, aim to have the more nutrient-dense varieties and be sure to consume them with a protein source, such as lean chicken, turkey or fish.
Potatoes
Another common side dish, potatoes have a high glycemic load and should always be consumed with a protein dish to keep glucose stable. The type of potato and how it is cooked will change the GL score. A plain baked potato has a GL of about 42, compared to a baked sweet potato which is 19. Boiling a sweet potato brings its GL score down to about 11, making it a moderate GL option.
Pasta
Similar to rice, choosing whole-wheat pasta will decrease the glycemic load, but not enough to make it a low-GL food. The whole-grain variety is about 16, compared to white pasta, which is closer to 29 or 30. Eating pasta as a side dish or with protein on top will bring the net value of the glycemic response down.
Breakfast Foods
Many quick breakfast options have a high glycemic response, which can get glucose levels spiking early in the day. Pancakes, muffins, oatmeal and other cereals are all considered high glycemic load foods. To drop the GL score, mix low GL foods such as nuts, seeds and berries with your cereal, or spread a peanut or almond butter on your bagel.
Processed Snacks
Processed foods are some of the highest glycemic foods because they lack nutrients that might slow down the release of sugar. Corn chips and pretzels score 16 and 17 while popcorn, which has a high GI at 72, is considered a low glycemic load food at only 8. Choose chocolate-covered almonds or peanuts which are both low-GL options at around 6.
