Glycemic Index and Balanced Nutrition

Low Glycemic Index / High Fiber

Ultimately, a healthy diet is obtained through insulin control, which can best be achieved by primarily consuming low-density carbohydrates that also have a low-Glycemic Index. This means eating a lot of vegetables compatible for your blood type.

• There are three factors that affect the Glycemic Index of a particular carbohydrate

• Fiber content: the more soluble fiber a food has =  the slower the entry rate.
• Fat content: the more fat that is consumed with carbohydrates = the slower the entry rate
• Structure of simple sugars: the more fructose a carbohydrate contains =  the slower the entry rate.  This is because fructose must first be converted to glucose to enter the blood stream (a relatively slow process within the liver)

To illustrate this concept, Table 1 examines three distinct carbohydrate sources in the volumes which they are typically consumed. The “glycemic load” is the product of the number of grams of insulin-stimulating carbohydrate times the Glycemic Index for that carbohydrate.

The lower the glycemic load number, the lower the insulin stimulation of that carbohydrate.

Table 1. Comparison of Different Glycemic Loads

*amount of carbohydrate so small value not tested.
50 is used as estimate.

Even though the Glycemic Index of each of these carbohydrates is about the same, 1 cup of pasta generates 20 times the insulin response as 1 cup of broccoli. And a single apple generates about 6 times the insulin response as the 1 cup of broccoli. This clearly demonstrates the importance of looking at both the GI of a food item and the total glycemic load it will contribute to the meal. 

A good rule of thumb is not to exceed a total glycemic load of 20 per meal (see chart at bottom of page). 

The table below illustrates the glycemic loads of various carbohydrates.  The source of the values for this chart is “The New Glucose Revolution” by Jennie Brand-Miller, et. al.  There are several sources for GI values and with variance between them.  However, they are all consistent in denoting which is a favorable vs. unfavorable carbohydrate choice. 

• Note the ones in bold represent foods that exceed the 20 recommendation in what most Americans would consider ‘normal’ or even ‘small’ portion sizes. 
• Also note that some of these items - such as cola - are consumed by the average American as simply a snack or beverage which typically are not ‘counted’ as items that can significantly contribute to or hinder optimal health.
• Finally, the cereal values do not account for the milk.  Milk further increases the glycemic load of what most people view as a ‘healthy’ breakfast.

Table 2. Glycemic Loads of Various Carbohydrates
Source of values: “The New Glucose Revolution”

Precisely calculating the glycemic load of a meal can be difficult to calculate without the use of food-composition tables and nutrient-analysis computer programs. 

However, this level of accuracy is not necessary in order to benefic from choosing favorable carbohydrates.  A simpler calculation using standard “Zone” block amounts developed by Barry Sears, Ph.D. can also be used.   For those familiar with block measurements, simply multiply the number of blocks of a particular food item in the meal by nine (which is the number of grams of carbohydrates in one block) then by the GI number.  Divide that number by 100 and you have your glycemic load. 

Glycemic Load= (9  x  #of blocks x GI) / 100.

Example: 1 C. Pasta:

= 9 (grams of carbohydrate in one block) x 4 (1 cup= 4 blocks) x 59 (GI) = 2,124/100= 21 (Glycemic Load)

Then simply add each the calculation for each food item to get your meal’s total glycemic load. 

Fortunately, the Zone block amounts were determined with this consideration in mind thus making the GL calculation of each meal redundant.  If you follow the portions specified by Dr. Sears in “The Zone”, you’ll be assured that the glycemic load of each meal remains under the recommended 20 mark.

Recommended Book:

“The New Glucose Revolution” by Jennie Brand-Miller, Thomas M.S. Wolever, Kaye Foster-Powell, Stephen Colagiuri.

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