This has a lot of people confused which I want to address here.
The glycemic load (GL) was developed in recognition of the fact that there are shortcoming with the glycemic index, as all foods are measured according to a set quantity of carbohydrates, namely 50 grams.
However, the problem is that nobody in their right mind would eat 50 grams, of say broccoli, in one serving, not unless he or she was looking to break the world record! The glycemic load ranks carbohydrate content in food based both on their glycemic index value and the portion size of the amount being eaten in one serving.
The formula for calculating the glycemic load is GI multiplies by the amount of carbohydrate then divided by 100.
Since this measure takes into account the amount a person eats, it can be very helpful in providing a more accurate guide to the glycemic response of the body to different foods.
The idea is that a high glycemic index food that is consumed in small quantities would give the same glycemic effect as larger quantities of a low glycemic index food.
Food that has a GL of 10 or less is considered, low.
Food with a GL value of 11 to 19 is medium and anything above 20 is considered high.
So taking the example of a baked potato.
It has a high Glycemic index value of 80 but the glycemic load of a baked potato containing 15 grams of carbohydrate is 12, which is ranked medium on the GL index.
The question your asking yourself is which should I follow and does it really matter? For diabetics, the glycemic index is the most helpful tool.
The problem with a diet with a low Glycemic load is that it can be a mixed bag of healthy low GI carbohydrates in some cases but low in carbohydrates and full of the wrong sorts of fats such as meat and butter in others.
The key to a healthy diet is to maintain a healthy balance of carbohydrate, protein and fat in your diet.
Nutritional experts suggest at least one healthy low GI food at each meal to ensure you maintain healthy blood glucose levels and a balanced amount of carbs, fats and proteins.
One recommendation is to view the glycemic index is a tool for selecting the best gi food in a particular category i.
e.
to identify the best bread or the best type of rice.
The main emphasis of a low GI diet is mostly about encouraging people to eat a wide variety of healthy foods that fuel our bodies best.
Don't get too bogged down by the numbers.
These are simply there to give you some guidance on their glycemic effect.
On the whole if you stick to slow releasing wholesome carbohydrates and avoid highly processed foods you will have taken a huge step towards improving your overall health by moderating blood sugar and the level of insulin response.