Glycemic Load Diet
The Glycemic Load Diet
The Glycemic Load Diet, by Rob Thompson, MD is a refinement of earlier low-carbohydrate diets, and aims to reduce the glycemic load in the diet - the impact on blood glucose levels of a serving of a given food, as indentified in the Glycemic Index.The increased consumption of starchy carbohydrates, particularly wheat, is held to blame for the obesity problem. Also, the claim is made that insulin resistance (said to be present in 22% of the population) would be less evident if starchy carbs like rice, potatoes and bread were reduced. Insulin regulates glucose consumption in the body, mainly the muscles. If these become insensitive to insulin (called insulin resistance) then weight-gain results. Refined carbs are the major source of glucose in the diet. For example, it is suggested that no more than a quarter-serving of these foods be consumed at one sitting, alongside cutting out drinks and juices with added sugar.
The Glycemic Load Diet also requires 30-40 minutes of walking every other day, with the objective of activating 'slow-twitch muscle' to improve the insulin resistant condition.
Glycemic index/Glycemic load
The glycemic index measures the effect on blood glucose of a given amount of carbohydrate from a particular food source, in comparison to the same amount of carbohydrate in white bread as the standard (set at 100).The glycemic load corrects that figure for serving size or amount consumed, and it this glycemic load which forms the basis of the Glycemic Load Diet. The advice given is that the total glycemic load in foods consumed each day should be under 500.
Examples of the glycemic load of common baked goods, breads and breakfast cereals.
This list is taken from the Glycemic Load Table in Dr. Thompson's website as quoted in his book The Glycemic Load Diet.As such it uses a different formula than other measures of Glycemic Load such as the University of Sydney.
| Food Item | Description | Glycemic Index | Typical American Serving | Glycemic Load |
| White bread | 30 grams-1/2" slice | 100 | 1-1/16oz | 100 |
| Baked Goods: | ||||
| Oatmeal cookie | 1 medium | 77 | 1oz | 102 |
| Apple muffin-sugarless | 2-1/2" diameter | 69 | 2-1/2oz | 107 |
| Cookie: average all types | 1 medium size | 84 | 1oz | 114 |
| Croissant | 1 Medium size | 96 | 1-1/2oz | 127 |
| Crumpet | 1 Medium size | 69 | 2oz | 148 |
| Bran muffin | 2-1/2" diameter | 85 | 2oz | 149 |
| Pastry | Average serving | 84 | 2oz | 149 |
| Chocolate cake | 1 slice (4"X4"X1") | 54 | 3oz | 154 |
| Vanilla Wafers | 4 wafers | 110 | 1oz | 159 |
| Graham cracker | 1 rectangle | 106 | 1oz | 159 |
| Blueberry muffin | 2-1/2" diameter | 84 | 2oz | 169 |
| Pita bread | 1 medium size | 82 | 2oz | 189 |
| Carrot cake | 1 square (3"X3"X1-1/2") | 88 | 2oz | 199 |
| Carrot muffin | 2-1/2" diameter | 88 | 2oz | 199 |
| Waffle | 7" diameter | 109 | 2-1/2oz | 203 |
| Doughnut | 1 Medium size | 108 | 2oz | 205 |
| Cup Cake | 2-1/2" diameter | 104 | 1-1/2oz | 213 |
| Angel food cake | 1 slice (4'X4"X1") | 95 | 2oz | 216 |
| English Muffin | 1 medium size | 109 | 2oz | 224 |
| Pound Cake | 1 slice (4"X4"X1") | 77 | 3oz | 241 |
| Corn muffin | 2-1/2" diameter | 146 | 2oz | 299 |
| Pancake | 5" diameter | 96 | 2-1/2oz | 346 |
| Breads and Rolls: | ||||
| Tortilla (wheat) | 1 medium size | 43 | 1-3/8oz | 64 |
| Pizza crust | 1 slice | 43 | 3.5oz | 70 |
| Tortilla (corn) | 1 medium size | 74 | 1-1/4oz | 87 |
| White Bread | 1 slice-1/2" thick | 100 | 1oz | 107 |
| Whole meal rye bread | 3/8" slice | 97 | 2oz | 114 |
| Sourdough bread | 3/8" slice | 77 | 1-1/2oz | 114 |
| Oat bran bread | 3/8" slice | 68 | 1-1/2oz | 128 |
| Whole Wheat Bread | 1 slice-1/2" thick | 101 | 1-1/2oz | 129 |
| Light rye bread | 3/8" slice | 97 | 1-1/2oz | 142 |
| Banana Bread-sugarless | 1 slice (4"X4"X1") | 79 | 3oz | 170 |
| 80% whole-kernel oat bread | 3/8" slice | 93 | 1-1/2oz | 170 |
| Pita bread | 8" diameter | 82 | 2oz | 189 |
| Hamburger Bun | Top & bottom-5"diameter | 87 | 2-1/2oz | 213 |
| 80% whole-kernel wheat bread | 3/8" slice | 74 | 2.25oz | 213 |
| French Bread | 1 slice-1/2" thick | 136 | 2oz | 284 |
| Bagel | 1 Medium size | 103 | 3-1/3oz | 340 |
| Breakfast Cereals: | ||||
| All Bran | 1/2 cup | 54 | 1oz | 85 |
| Muesli | 1 cup | 69 | 1oz | 95 |
| Special K | 1cup | 98 | 1oz | 133 |
| Cheerios | 1 cup | 106 | 1oz | 142 |
| Shredded Wheat | 1 cup | 107 | 1oz | 142 |
| Grapenuts | 1 cup | 102 | 1oz | 142 |
| Puffed Wheat | 1 cup | 105 | 1oz | 151 |
| Instant Oatmeal (cooked) | 1 cup | 94 | 8oz | 154 |
| Cream of Wheat-cooked | 1 cup | 94 | 8oz | 154 |
| Total | 1 cup | 109 | 1oz | 161 |
| Corn Flakes | 1 cup | 116 | 1oz | 199 |
| Rice Crispies | 1 cup | 117 | 1oz | 208 |
| Rice Chex | 1 cup | 127 | 1oz | 218 |
| Raisin Bran | 1 cup | 87 | 2oz | 227 |