A low glycemic load diet involves eating foods that have a low impact on blood sugar levels, which can be beneficial for people with diabetes or those looking to manage their weight.
A low glycemic load diet is a way of eating that emphasizes foods that have a low impact on blood sugar levels. This type of diet may be beneficial for people with diabetes, as well as those looking to manage their weight and improve overall health.
The glycemic load is a measure of how much a particular food raises blood sugar levels. Foods with a low glycemic load have a minimal impact on blood sugar levels and can help regulate blood sugar and insulin levels in the body.
Foods with a low glycemic load typically include non-starchy vegetables such as leafy greens, broccoli, and cauliflower, as well as legumes, nuts, and seeds. Whole grains, such as brown rice, quinoa, and whole wheat bread, are also good options.
In contrast, foods with a high glycemic load, such as refined carbohydrates like white bread, sugary snacks, and sweetened beverages, can cause a rapid spike in blood sugar levels and should be limited.
A low glycemic load diet typically involves choosing foods with a low glycemic index and combining them with protein and healthy fats to slow the absorption of carbohydrates and reduce the impact on blood sugar levels.
A low glycemic load diet can be helpful for managing diabetes because it can help regulate blood sugar levels and reduce the risk of complications associated with high blood sugar levels. Here are some ways a low glycemic load diet can help manage diabetes:
To calculate the glycemic load of a food, multiply its carbohydrate content by its glycemic index and divide by 100 (Glycemic Load (of food) = (Carbohydrate Content x GI) : 100 For example, if a 100-gram serving of Corn Tortilla has a glycemic index of 52 and 48 grams of carbs, its glycemic load would be 25.
The glycemic load unit is equivalent to the effect of consuming one gram of pure glucose or white bread on blood sugar levels. Your dietary glycemic load is the sum of all the glycemic loads of the foods you eat.
Eating high glycemic index foods can cause a rapid increase in blood sugar levels, leading to reduced fat burning and lower energy levels. These foods stimulate insulin production, which stores excess sugar in the body as fat.
Excessive insulin production can cause hypoglycemia and cravings for glucose, leading to overheating and other issues. Calculating carbohydrates based on their glycemic load is important to understand how they affect blood sugar levels and the importance of a low glycemic load diet for better diabetic management.
Overall, a low glycemic load diet can be an effective way for people with diabetes to manage their condition and improve their overall health. However, it's important to work with a healthcare provider or registered dietitian to develop an individualized plan that meets your specific needs and goals.
Planning a low glycemic load diet involves choosing foods that have a lower glycemic index and a lower glycemic load. Here are some tips to help you plan your own low glycemic load diet:
For example, white rice has a high GI rating. Consuming 50 grams of white rice in one meal will result in a particular curve of blood sugar levels.
However, consuming only 25 grams of white rice will produce the same curve, but with half the height.The peak height of the blood sugar curve is a crucial factor in diabetes management.
To gauge the impact of a food portion on your blood glucose level, multiply the amount of carbs in one serving with the GI.
By switching to a low glycemic load diet, you can experience a gradual and sustained release of energy. This type of diet is not only beneficial for those with diabetes but also for athletes and others who require sustained energy release.
Your pancreas won't be overstimulated, and insulin won't be overproduced, resulting in improved overall health, weight management, and precise burning of body fat.
Remember, it's important to work with a healthcare provider or registered dietitian to develop an individualized plan that meets your specific needs and goals. They can help you create a balanced and sustainable low glycemic load diet that works for you.
Written by Dr.Albana Greca Sejdini, Md, MMedSc
Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist
Last reviewed 05/05/2023