Glycemic index and glycemic load: No matter which diet you choose, keep track of the glycemic load of the foods you eat. The glycemic index is a way to measure how 50 grams of carbohydrate of a certain food will cause your blood sugar levels to rise. The higher the number on the glycemic index (1-100), the more rapidly the carbohydrate is converted into sugar.
We cannot consider a food’s glycemic index without taking the glycemic load into account. The glycemic load takes the glycemic index one step further and measures the rise in blood sugar based on the number of carbohydrates the food contains in an average serving. The glycemic load is calculated by taking a foods glycemic index, multiplying it by the carbohydrate content (measured in grams) and divided by 100. The glycemic load is much more reliable than the glycemic index.
For example, glycemic index of watermelon is 72, which is very high, which means that it can cause your body’s blood sugar levels to rise rapidly. However, watermelon is just that, mostly water. The glycemic load in a serving of watermelon is only 8, which is low, as the carbohydrate content of watermelon is very small. So, while your blood sugar levels may rise quickly, they will not remain elevated for very long, as there is very little carbohydrate in a serving of watermelon.
Glycemic load is a more accurate way to determine foods to eat and foods to avoid.
Glycemic load = [(glycemic index)×(grams of carbohydrate)] ÷ 100
Watermelon has a high glycemic index, as do apples, but they have a low glycemic load. See the chart on the next page. Fruit, in general, does not have a high glycemic load but it may have a high glycemic index.
A study that appeared in (Diabetes Res Clin Pract. 2011 Apr;92(1):37-45) looked at 79 obese adults with type 2 diabetes. The researchers concluded, “Results suggest that targeting glycemic load, rather than dietary fat, in a low-calorie diet can significantly enhance the effect of weight loss on HbA(1c) in patients with type 2 diabetes.” Focusing on glycemic load can help you lower A1C and lose weight. There are several studies that support this idea.
Bottom line: The less your body has to process carbohydrate, the easier it is to control diabetes. Controlling carbohydrate is what the diabetes drugs (for type 2 diabetes) are all about. Focus on diet can accomplish this with lower dosages of drugs or possibly no drugs at all. Call us for a consultation and we will discuss strategies with you. The type of diet can be something that suits you. The Mediterranean diet is one possibility, the DASH diet has been used, the Paleo diet is another, and we have already discussed the ketogenic diet. Pay attention to the glycemic load of the food you eat. Ideally, eat only foods with a glycemic load of 10 or less.
You can Google the glycemic loads of various foods.
