Low Glycemic Load Diet,
Glycemic Load Food List,
Glycemic Index and Glycemic Load Chart
Safe, simple, and scientifically proven, it's the smartest weight-loss plan yet.The Glycemic Load Diet is based on glycemic load (GL) which is a ranking system for
carbohydrates
content in food portions based on the portion size and their
glycemic index
(GI).
Simply speaking, it is the glycemic index adjusted for serving size. The GL was created by Harvard researchers and based on the idea that high glycemic index food consumed in small quantities would give the same effect as larger quantities of a low glycemic index food on blood sugar.
The Glycemic Load Diet , cardiologist Dr. Rob Thompson unveils a revolutionary eating and exercise plan that helps you reverse insulin resistance, allowing dieters to:
Eliminate cravings for starchy foodsEat more of the foods you likeEat chocolate and still lose weight! Speed up your metabolism with regular, non-strenuous exerciseKeep the weight off without "dieting".
Glycemic Index and Glycemic-Load
The GI measures the effect on blood glucose of a given amount of carbohydrate from a particular food source, in comparison to the same amount of carbohydrate in white bread as the standard (set at 100).
The GL corrects that figure for serving size or amount consumed, and it forms the basis of the Glycemic-Load Diet. The advice given is that the total GL in foods consumed each day should be under 500.
GL (for a single serving of a food) can be calculated as the quantity (in grams) of its carbohydrate content, multiplied by its GI, and divided by 100.
GL = Quantity of Carbohydrate Content x GI / 100
For example, a 100g slice serving of Corn tortilla with a GI of 52 and a carbohydrate content of 48g makes the calculation 48*0.52=25, so the GL is 25.
10 or less – low GL
11-19 - medium GL
20 or greater – high GL
| Food | Glycemic Index | Carbohydrate
content
(by weight)
| Glycemic
Load | Insulin
Score |
Baguette plain, white,
(France) | 95 | 50% | 48 | - |
| Banana, Mean of 10 studies | 52 | 20% | 10 | 81 |
| Carrots, Mean of 4 studies | 47 | 7.5% | 3.5% | - |
| Corn tortilla (Mexican) | 52 | 48% | 25 | - |
| Potato, Mean of 5 studies | 50 | 19% | 9.3 | 121 |
| Rice, boiled white, mean of 12 studies | 64 | 24% | 15.4 | 79 |
| Watermelon | 72 | 5% | 3.6 | - |
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