Glycemic Index and Glycemic Load: How to Adapt Any Low Carb Diet to the Best GI Carbs

Glycemic Index and Glycemic Load: How to Adapt Any Low Carb Diet

Understanding the Difference Between Glycemic Load and Glycemic Index of Carbs

The new hot buzzwords in dieting -Glycemic Index versus Glycemic Load-are being tossed about in the press like so many kernels of popcorn, but what do these terms mean when it comes to a low carb diet lifestyle? Plenty if you really want to stay healthy. Choosing low glycemic carbs with a low glycemic load can lower your cholesterol and prevent diabetes, not to mention help you shed those pounds.

If you're confused about what the difference is between the glycemic index ranking of carbohydrates and the glycemic load of a carbohydrate, look no further.
GLYCEMIC INDEX (GI) is the ranking of carbs gram per gram as to how rapidly their digestion affects your blood sugar level.

Low Glycemic Index rating means a minimal rise in your blood sugar after eating foods with a low Glycemic Index rating. Low Glycemic Index values are 55 or less, medium is 56-69.

High Glycemic Index rating means a more rapid spike in your blood sugar from consuming high Glycemic Index rated carbs. Any carb rated 70 or above in the Glycemic Index scale is a high glycemic carb and should be avoided on a low carb diet.

Glycemic Load takes things one step further. It allows you to understand the combined effect of several carbs in a meal. The Glycemic Load equals the same response in your body as 1 gram of glucose. A low Glycemic Load meal is 10 or less. Medium Glycemic Load is 11-19 and any Glycemic Load meal ranked 20 or more is a HIGH Glycemic Load for your body and will send your blood sugar levels on a roller coaster trip. The average diet should have a Glycemic Load of 100 units per day. If you want to lose weight, keep it around 80. Anything over 120 Glycemic Load total for the day is too many carbs!

How easy is it to adapt your low carb diet to a low glycemic load profile? Simple. Avoid potatoes, eat more salads with veggies, keep cereal to a minimum, using only those with bran, oats or barley and choose a low carb bread with whole seeds or nuts when you need that little bit of toast or a small, single slice sandwich.

To find the glycemic index or glycemic load of any food, check out this Database. You can find any food on the list that contains carbohydrates and see quickly it's Glycemic Load and Glycemic Index ranking.

Following a low Glycemic Index diet helps you to lose weight. But that's not all the good news. A low Glycemic Index diet can reduce the amount of LDL, or "bad" cholesterol. Now THAT's great news!

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The information contained in this web site is not intended as a substitute for the medical recommendations of physicians or other health-care providers. It reflects the experiences, studies, research, and opinions of the author and is presented for informational purposes only. Before beginning this, or any nutrition program, you should consult with your health-care provider.