Glycemic Index and Glycemic Load

A List (extracted from Mendosa.com, an independent writer)

Introduction and Explanation:

Some time ago, it was recognized that different foods have a different effect on blood sugar levels and, as a result, insulin levels. (Clearly a subject of some importance to diabetics) The relationship of chronically high blood sugar and insulin levels with a variety of disease processes became evident. The collection of peripheral and intra-abdominal fat, and the inability to effectively clear the blood glucose, glycation, etc., all were characterized as Syndrome X. (See Recommended Reading) The products of modern food processing lead to foods that have dramatic impacts on blood sugar (See Modern Foods). In an effort to quantify the blood glucose effect, the concept of a Glycemic Index was born. The idea was simple:

Roughly,

1.) Feed 10 people 50 grams of glucose.

2.) Measure the blood sugar rise over a defined period of time.

3.) Feed the same 10 people different foods containing 50 grams of carbohydrate

4.) Measure the blood sugar rise again.

5.) The average response ratio of the tested food to that of glucose is reported, as a percentage, as the glycemic index of the food.

Some values are reported here. Glycemic Index

However, there is a problem with this in a practical sense.

As a guide for the foods that keep your blood sugar stable, this table presents a problem. The italicized words in step 3 are critical. Typical servings of some foods may really have a substantial impact on these blood sugar values. For example,

Pumpkin has a glycemic index of about 80 making it a high glycemic food relative to glucose. HOWEVER, in order to get 50 grams of carbohydrate out of pumpkin, at 4 grams of carbohydrate per ½ cup serving, you would have to eat:

(50 grams/4 grams per serving) x (½ cup/serving) = 6 ¼ CUPS of pumpkin, something your not likely to do.

As a result, the foods were listed relative to available carbohydrate (excluding nondigestible fiber) and serving size. The result is called the glycemic load calculated as the (Glycemic index/100) X Grams of carbohydrate per serving

So, for pumpkin, the glycemic load would be: 0.80 x 4 = 3.2, a very low number.

Other important issues:

The glycemic value (index or load) is attenuated by other foods, particularly fiber and fat. So as a part of a mixed meal, the glycemic impact becomes less of an issue.

The importance clearly comes in eating sugary foods such as candy, snacks, etc.!

So the rule is to eat foods high in fiber, low on the glycemic scale.

What is low, medium and high?

A Glycemic Index below 50 would be considered pretty low. A Glycemic LOAD below 10 is low. 10-15 might be considered moderate and above 20 would be considered high.

A List:

Provided is a list of Foods in Excel format, converted to Web format. The loads are coded green, yellow and red. Serving sizes are USDA sizes.