Low-glycemic-load diets are based on low-GI carbohydrate-rich foods that also limit the amount of carbohydrates consumed. The glycemic load is not an easy concept to understand, but the most important thing to know is that it combines both your carbohydrate intake and the quality of the carbohydrates you eat. Following a low-glycemic-load diet can help you achieve optimal health and lose weight effectively.
Glycemic Load Overview
To understand the glycemic load, or GL, it is important to first understand what the glycemic index, or GI, is. The GI corresponds to a value between 0 and 100, ranking carbohydrate-containing foods according to the speed at which they elevate your blood sugar levels. Foods with a GI below 55 influence your blood sugar levels minimally, while foods with a GI above 70 produce a large and rapid rise in your blood sugar levels. Foods with a GI value between 56 and 69 have a moderate impact. While the GI refers to the quality of the carbohydrate in a food, the GL reflects both the quality and quantity of carbohydrate consumed. The GL is a more complete concept to assess how the foods you eat influence your blood sugar levels.
Calculating the Glycemic Load
The GL of a food is determined by multiplying its available carbohydrate content per serving by its GI, divided by 100. The term "available carbohydrate" refers to the amount of total carbohydrates minus the dietary fiber. For example, 1 cup of diced watermelon contains 11.5 g of total carbohydrates and 0.6 g of dietary fiber, making its available carbohydrate content correspond to 10.9 g. Then, to calculate the GL of 1 cup of diced watermelon, multiply its available carb content, or 10.9 g, by its GI, which corresponds to 72 and divide by 100. Interestingly, although watermelon has a high GI of 72, the GL of a serving of 1 cup is low, with a value of 7.8. GL values below 10 are considered low, values between 11 and 19 are medium and values above 20 are high.
Low Glycemic Load Diets and Health
Diets with a high dietary glycemic load are considered independent risk factors for developing type 2 diabetes and cardiovascular diseases, as reported in the 2002 issue of the "American Journal of Clinical Nutrition." This is why a low-glycemic-load diet could help you not only avoid these chronic conditions but benefit from the health advantages of a low-GI diet, which involves better weight control and a lower risk of breast and colon cancer.
Following a Low-Glycemic-Load Diet
To follow a low-glycemic-load diet, you simply have to replace high-GI foods in your diet with either lower-GI alternatives, or with protein or fat, to reduce your carbohydrate intake. Avoid high-GI foods such as most breakfast cereals, white rice, white breads, bagels, potatoes as well as sweets and desserts. Instead, opt for brown rice, whole-grain pasta, steel-cut oats, sourdough bread or bread made with stone-ground whole-grain flour, temperate climate fruits, milk or yogurt. If you prefer to lower the GL of your diet by lowering your carbohydrate intake, replace high-GI foods with a larger serving of protein from poultry, fish, meat, cheese or eggs, or increase the amount of good fats at your meals, whether you choose to add olive oil, avocado, nuts or seeds.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Kaye Foster-Powell, et al.; 2002
- University of Sydney: The Glycemic Index
- Mendosa: Revised International Table of Glycemic Index and Glycemic Load Values
