Studies show those foods which have the greatest impact on blood sugar levels are carbohydrate foods; however, certain carbohydrates have more of an impact on blood sugar than others. Slow-acting carbs only cause a slight increase in blood sugar. Fast-acting carbs, on the other hand, are converted very quickly to glucose by the body, causing blood sugar levels to rise and fall rapidly, which has serious health consequences. One way used to measure how carbohydrate foods affect blood sugar levels is by a food's Glycemic Load.
What is Glycemic Load
Glycemic Load is a further development of the Glycemic Index. Both the Glycemic Index and Glycemic Load measure the effects of carbohydrates on blood sugar levels; however, the Glycemic Index only measures how a standard amount (50 grams) of carbohydrates in a given food affects blood sugar.
Glycemic Load takes this one step further and using the Glycemic Index of a food, determines whether foods contain slow-acting or fast-acting carbs based on a standard serving of that food. While the Glycemic Index lists healthy, nutrient-dense foods such as carrots, strawberries or watermelons as high on the GI scale (meaning those foods should be avoided), these foods are actually low in Glycemic Load and should be included as part of a low Glycemic Load diet.
Eating a Low Glycemic Load Diet
Those following a low Glycemic Load Diet eat controlled portions, restrict calories, and opt for foods that are low Glycemic Load. Low Glycemic Load foods are those foods with a value of 10 or below; medium Glycemic Load foods are those foods with a value from 11 up to 19; high Glycemic Load foods are foods with a value of 20+. Since foods that are low in Glycemic Load are typically fruits and vegetables, whole grains, legumes, and lean proteins, a low Glycemic diet is a healthy, balanced diet.
Pros and Cons of a Low Glycemic Load Diet
According to Dr. Mabel Blades, author of The Glycemic Load Counter (Ulysses Press, 2008), eating a low Glycemic Load diet offers the following benefits:
- Control of blood sugar levels
- Reduced risk of developing certain diseases such as heart disease, diabetes and certain cancers
- Easier weight management and/or weight loss
- Increased energy
- End to food cravings
- Improved digestion
A low Glycemic Load diet is not a low-carb diet, so carbohydrate grams do not necessarily need to be tracked, but to follow a low Glycemic Load diet, dieters must track calories and the Glycemic Load value of foods. Although tedious at first, once a low Glycemic Load dieter has tracked the Glycemic Load of foods for a couple of weeks, choosing low Glycemic Load foods becomes easier.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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