Hey this is Tim Feeser with Freaky50 Fitness encouraging you to get healthy to stay wealthy.
Today I’d like to review with you the difference between the Glycemic Index and the Glycemic Load, and how to use the GL to evaluate the potential effect eating a carbohydrate based meal may have on your blood sugar levels.
In my Blog “Glycemic Index Explained” we learned that the GI is a list of carbohydrate-based foods, where a high number score indicates that the food causes a high spike in your blood sugar for which we want to avoid,
While the GI assigned the numeric score to a carb-based good, the GL actually gives you the measure of the potential effect on your blood sugar from eating the serving of carbs, with the higher the rank, and the greater the serving size, potentially causing the greatest spike in your blood sugar.
To calculate GL for a serving of food, we need to know the amount of carbs in the serving and the GI score.
The formula is as follows:
The range used to assess the meaning of the GL score is shown in the chart above.
So GL scores above 20 are expected to cause a spike in our blood sugar upon consumption. Lets take a look at a popular refreshing summer fruit, watermelon
Watermelon based on its GL, is not so bad on your blood sugar, even though its GI score is high.
But we know from past experience at summer picnics, its hard to eat just one piece or about one cup. Lets see what happens to the GL when we increase the portion size to 3 cups.
Now the larger portion size of a high GI scored carb leads to a GL above 20, and an expected spike in your blood sugar.
Next, lets take a look at my favorite breakfast.
In my favorite breakfast I focus on the carb ingredients, all of which have a GI score, and associated GL. The total GL for the meal is just above the high range.
The trade off for in eating this nearly every morning is that other than the higher GL, it meets all my other targets and is a great overall healthy breakfast.
Next, lets look at some typical dinner sides I use often with my chicken and salmon.
The common diner sides I have are all either in the medium or low range for GL, and they represent the value for my entire dinner since the protein source is carb free (Chicken breast or salmon).
Lets look at what happens to the GL for beans when you increase the portion size.
For a ½ cup serving of beans, your GL will be in the medium range, but if you increase your portion size to ¾ cup, the GL increases into the high range.
What really helped me to get leaner during my weight loss training was keeping my GL low for my evening meals.
I believe if you pay attention to what your carbs GI scores are, and determine the GL’s of your meals, you can better manage your carb intake, and be successful at weight loss without giving carbs in your diet!
I thank you for taking the time to read this blog and encourage you to check out and subscribe to my YouTube channel Freaky50 Fitness for ongoing fitness and nutrition tips. Also download any or all of my free eBooks which are found on this site.