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Following the glycemic index list of foods can be confusing at times and many of us have a challenge figuring out how it relates to us. Not to mention that the same food could have several different rankings depending on the way it is grown, processed, and cooked. Now add in that it can respond differently depending on how much we eat, how we combine various foods and our own metabolic rate. Yup…confusing!

There are critics who say there are inconsistencies in the calculation methodology used to create the glycemic index list of foods.

The ranking is determined on an amount of 50 grams. There are experts that say… since the average person would eat quite a bit more than that, it doesn’t properly state the food’s impact on our blood sugar. The impact of high carb foods is understated while it overstates the results of low carb foods.

Good news, all is not lost. We have a simple solution. The “glycemic load”. Dietitians have developed the glycemic load calculation because it accounts for the AMOUNT of sugars and starches (carbohydrates) being eaten. Not just the quality – like the level of fiber.

The amount and the way we combine our foods has an affect, like all foods eaten, on our blood sugar levels. Using the “glycemic load” calculation is a more accurate measure of that affect than the glycemic index list of foods alone.

To understand a certain food’s affect on our blood sugar levels, and to control the dreaded spikes that create so many problems, we need to calculate the glycemic load. This is calculated by – divide the glycemic index list of foods number by 100. Then multiply by the number of grams in the serving size. this will give you the glycemic load and a better idea of the food’s impact.

To give you a basis to use…a load of 10 or less is low, 11-19 is medium and 20+ is considered high.

The load number can really change our opinions on what to eat. Watermelon scores a hefty 72 on the glycemic index list of foods (based on a 50 gram calculation) but if you divide by 100 and then multiply by a serving size of 120 grams, you get a healthy, low ranking of 4.32.

The carbohydrate in watermelon is high on the glycemic index list of foods but low on the load charts because there just isn’t a lot of it.

If you get a good understanding of the glycemic load and the glycemic index, it will become very clear why it’s important (and healthy) to combine foods from the four food groups.

Cheerios are basically nothing but refined carbs and will be digested and enter the blood stream quickly. Causing unhealthy spikes in our blood sugar levels. The proteins and fats in ice cream slow digestion and avoid the spikes. That’s why a scoop of ice cream ranks better than a hand full of Cherios on both the index and load lists!

If you are the type person who is detail oriented and doesn’t mind counting carbs… figuring the glycemic load will give you the safest and most healthy diet imaginable. But, if counting carbs and doing math isn’t your bag, the glycemic index list of foods will do a good job all by itself!

For a lot more information on the glycemic index list of foods and to get a copy of my “Fast Weight Loss Tips!” mini-course, check out my website right away.