How to Use the Glycemic Load to Your Advantage: Part 14

Updated: Jan 29

I covered part one of the three parts of having a healthy weight in the last episode. That was all about what most diets focus on, which is calories. In this episode, we talk about specific foods' effects on our blood sugar.


In 1992 U.S. Government came out with the Food Pyramid that contradicts what we know today.


Disclaimer: This information is for informational purposes only. It is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen.


You may have heard about the Glycemic Index but most people have not heard about the Glycemic Load.


The Glycemic Index and Glycemic Load offer information about how foods affect blood sugar and insulin levels. The lower the a food's score on either the Glycemic Index or Glycemic Load, the less it affects blood sugar and insulin levels. (See Glycemic Load Chart Below)


Glycemic Index measures how fast foods raise your blood sugar levels.


Glycemic Load measures the concentrated amount of carbohydrates in the food and how long they stay elevated.


Think of the Glycemic Index as speed and the Glycemic Load as the amount of time it keeps your blood sugar raised.


Unfortunately, there is no standard rating system for the Glycemic Index and Load ratings. Some have higher numbers, but they all give you an idea of which foods to consider avoiding. A bagel will rank high on any chart.


The Glycemic Index only tells part of the story. Example: Watermelon is very high on the Glycemic Index but very low on the Glycemic Load. It would raise your blood sugar like a rocket but not for very long because it is very low in carbohydrates.


Simply put, any foods high in the Glycemic Load will keep your blood sugar raised and keep you in fat-storing mode longer. Most people are concerned if they are overweight. However, weighing more than you should is not the only problem. It is the high insulin levels that people will experience by consuming foods that are high on the Glycemic Load Index. Chronic high insulin levels are linked to almost every major physical disease and can cause anxiety, fatigue, irritability, and easily affected by stress causing you to crave the high Glycemic Load foods just to cope.


For the Glycemic Load Chart: Any food rated below 100 is considered low, and above 100 is high.


First, let me see how high the diner I had in the skit at the show's beginning rated on the Glycemic Load.


Spaghetti, 166

Baked Potato: 246

Croissant: 169


I can promise you that I had two to three times the serving size of the spaghetti, and I had not one croissant but two of them, and they both had chocolate fillings. Not to mention I started it all off with a can of beer.


Here are examples of some foods from highest to lowest. The higher the number, the more it affects blood sugar. Remember, most people will eat two to three times the serving size.

Food Item

Glycemic Load

​Pancakes

346

Bagel

340

Orange Soda

314

White Rice

283

Two Slices of White Bread

260

Baked Potato

246

Brown Rice

222

Medium Serving of French Fries

219

Cola Soda

218

Hamburger Bun

213

English Muffin

208

Doughnut

205

Cornflakes

199

Corn on Cob

171

Blueberry Muffin

169

Spaghetti

166

Instant Oatmeal

154

Chocolate Cake

154

Orange Juice

119

1 Ounce Cookie

114

Banana

85

Apple

78

Orange

71

Pinto Beans

57

Grapes and Peaches

47

Grapefruit

32

One Teaspoon of Sugar

28

Whole Milk

27

Peas

16

Strawberries

13

Carrot

11

Peanuts

7

Spinach and Other Leafy Greens

0

Most Non-Starchy Vegetables Like Broccoli

0

Meat, Fish, Eggs, Cheese and Butter

0

Looking at this list can help guide you into making the right decisions for you. The higher the Glycemic Load, the greater the chance to be in fat-storing mode. It is not just about controlling your weight but getting the proper nutrition your body needs to stay energized and stay healthy.


We hope this helps you on your journey to a Stress Free Life.


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