Another Reason to Lower Your Glycemic Load

Instead of worrying so much about the amount of fat you’re eating, start keeping track of your diet’s glycemic load. Doing so will not only keep you trim, it may help prevent diabetes.

A new study has found that high-glycemic-load diets are strongly associated with an increased risk for diabetes. This comes on the heels of previous research showing that high-glycemic-load diets increase the risk for cardiovascular disease.

The glycemic load is simply a measure of the impact food has on your blood sugar. It’s a better measure than the better-known glycemic index, which doesn’t take portion size into account.

Carrots have a high glycemic index. But because the amount of carbs in a carrot is so small – typically three to four grams – the effect on blood sugar is negligible. Pasta, on the other hand, has a moderate glycemic index. But the amount of carbs in a typical portion – at least 50 to 100 grams – means its glycemic load is off the charts… and so is its effect on your blood sugar.

This study once again shows the dangers of a high-glycemic-load diet. High-carbohydrate diets typically have high glycemic loads, which may be why the study found that lower-carb diets reduced the risk for diabetes.

So stop worrying about the total amount of fat in your diet. Instead, keep an eye on the amount of sugar (or foods that convert quickly to sugar in your system) that you’re eating.

An easy way to lower glycemic load in your diet is simply to cut out all the white stuff. That includes cereals (except the really high-fiber kind), pasta, rice, potatoes, and anything obviously loaded with sugar. You can find a complete listing of glycemic loads at mendosa.com/gilists.htm.

[Ed. Note: Dr. Jonny Bowden is a nationally known expert on weight loss, nutrition, and health. He’s the author of the new book The Most Effective Natural Cures on Earth. For more information, go to www.jonnybowden.com.]
  • Stacey

    I’ve found some really good tasting recipes at http://www.lowglycemicrecipes.net They have breakfast, lunch, dinner and snacks. And they’re always adding new ones. They list carb amount, calories, fat, fiber content, Glycemic Index (GI), Glyco Load (GL). I haven’t seen any other sites that offer the GI and GL together in their recipes. Good site if you’re looking for new ideas and good info.