Although the majority of sweets, or candies, have a high glycemic index, one or two candies in your daily eating schedule, would give only a slight rise to your blood sugar level. The glycemic response is dependent not only on the type of carbohydrate – simple or complex, but also the quantity you eat! Therefore, researchers have introduced the concept of the glycemic load index, to simultaneously assess quality and quantity of the carbohydrates in a meal.
The glycemic load index is calculated by multiplying weight of carbohydrates with the glycemic index of the product, and dividing the result by 100. For calculation purposes, the fiber is subtracted from the total carbohydrates and the weight is in grams. Calculated values of the index can be found in tables on a variety of web pages dedicated to the low-carbohydrates diets.
The value of the glycemic load index is based on the idea that it makes sense to eat a larger amount of food with a low glycemic index instead of eating a smaller portion with a high glycemic index. For example, a slice of a white bread will raise your blood sugar level 2.5 times more than a slice of watermelon.
A diet focused on a low the glycemic load index tends to estimate a quantity of carbohydrates which is necessary for the optimization of glycemic control. Such a diet helps to decrease total body mass, thereby helping to prevent the risk of increase in a blood pressure, the risk of cardiovascular diseases and the risk of developing type 2 diabetes.
Here are some tips on how to reduce the glycemic load index of your meal:
- Increase a consumption of whole grains, nuts, legumes, fruits and an amount of starch-free vegetables.
- Reduce an amount of starchy and processed foods, such as baked potatoes, french fries, white and, especially, parboiled rice and white bread in your menu.
- Eat a limited amount of sugar-containing foods, such as regular carbonated soft drinks and sweetened beverages, biscuits, cakes and sweets. All kinds of sweets, pastries, jams and sugars tend to rapidly increase your blood sugar level.
An effective diet, which is based on the glycemic load index, has to be versatile. Do not avoid eating certain foods, as cereals, fruits, vegetables or even fats. Many of these products contain vitamins and minerals which are essential for your health. And do not feel deprived – eat your midday snack! A few pieces of your favorite candies after a proper lunch will not ruin your diet!