The glycemic index and glycemic load are two concepts developed to better categorize carbohydrate-rich foods according to their effect on your health. The 2010 Dietary Guidelines for Americans recommends that about half of your calories, or between 45 to 65 percent, comes from carbohydrates. However, not all carbohydrates are created equal and both the glycemic index and glycemic load are useful concepts to help you choose the healthiest carbs.
Glycemic Index Definition
The glycemic index is a concept that was introduced in the early 1980s by Dr. D. Jenkins at the University of Toronto to help people with diabetes optimize their blood sugar management. The glycemic index compares carbohydrate-containing foods according to the effect of a standardize amount of carbohydrate on your blood sugar levels during the two hours following its consumption. High glycemic index foods have a value of 70 and higher and result in a quick and large increase in your blood sugar levels. Foods with a glycemic index value of 55 and under are low glycemic index foods and help keep your blood sugar levels more stable after eating. Foods with a glycemic index value between 56 and 69 are considered to have a moderate impact on your blood sugar levels.
Glycemic Load Definition
The glycemic load was developed in the late 1990s at Harvard University to further complete the glycemic index concept. The glycemic load of a food is determined by multiplying the glycemic index of a food by the carbohydrate content of the portion consumed. A glycemic load above 20 is high and results in a sharp rise in your blood sugar levels; between 11 and 19 is moderate; and a glycemic load below 10 is low and produces a smoother and smaller rise in your blood sugar levels.
Glycemic Index Vs. Glycemic Load
While the glycemic index determines how the same amount of carbohydrates from different foods affect your blood sugar levels, the glycemic load takes into consideration the specific serving of food you include in your diet. In other words, the glycemic index refers to quality of carbohydrates in a food, the glycemic load reflects both the quality and quantity of the carbohydrates you eat. This makes the glycemic load a more complete and comprehensive concept to evaluate the healthiness of both the amount and quality of the carbohydrates you include in your diet.
Low Glycemic Eating
Whether the glycemic index is better than the glycemic load is debatable, but what truly matters is stabilizing your blood sugar levels by choosing more low glycemic index carbohydrates and slightly reducing your carbohydrate intake to lower your overall dietary glycemic load. To accomplish this, replace high glycemic index foods, such as most breakfast cereals, most breads, white rice, potatoes, refined grains and sweets, with low glycemic index options, such as sourdough bread, steel cut oats, quinoa, barley, basmati rice or whole grain pasta. You can also replace part of your carbohydrates with larger servings of protein from poultry, fish or lean beef, or more healthy fats from olive oil, avocado or nuts to further reduce the glycemic impact of your meals.
References
- Glycemic Index Foundation: The Glycemic Index
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Value; Kaye Foster-Powell, et al.; 2002
- Mendosa.com; Revised International Table of Glycemic Index and Glycemic Load Values; David Mendosa
