The low glycemic load foods and low glycemic load concept in general is a little difficult to understand. Basically, nutritionists have developed it in order to assess all the known carbohydrates.
Actually, this diet observes all the food you eat, the amount you eat and how do you combine with other foods.
Now, let's go to its bit of science bit: if you want to estimate the glycemic load of a certain food, first you have to know the glycemic index of that food.
Then you must divide the glycemic index of the food by 100. So, if the GI of a food is 15, if divided by 100, you have only 1.5). Next, just multiply the quantity of food you want to eat by its proper weight. It's better and easier to use grams.
So our calculation resulted in 1 and you are eating 100 grams of a food that means GL is.1 x 100, which are 10. Low glycemic load foods usually have GL less than 10. Consider the example in this table:
If the food you eat have a glycemic load of 10 or lower, that is great because it is called a low glycemic load foods. Meanwhile, if the GL of a food is between 11-19, that is considered medium load, and you must limit their intake.
In case the foods have a GL higher than 20, you should avoid them, because this is a high rating.
If you find the basics of GI difficutlt, it is ok. You may have another alternative which is the list of GI. But, it's better and more accurate if you understand how to estimate the GL of foods.
Take your time for everything. If you find easier to use the GI list, go ahead. With the time passing, you will know how to properly estimate the GL too. The most important thing is to never give up.
If you decide to follow the low Glycemic Load Diet, keep in mind that you should limit your foods portions size, than you should cut excessive calories. You will need to shift to low glycemic load foods.
So, these foods low in glycemic load are whole grains, fruits, vegetables, lean proteins, legumes, etc. That's why a low glycemic diet is called heathy and balanced too.
It might seem difficult to follow and doubful diet, but after getting the right knowledge about glycemic load of foods, it will be easier for you to follow a low glycemic load diet and choose the right low glycemic load foods.
Written by Dr.Albana Greca Sejdini, Md, MMedSc
Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist