The Glycemic Load...

Most people are advocating following a diet with a low glycemic index (it is not a bad model to follow) but there is something that I have found to be better.

The Glycemic Load

A Ph.D. by the name of Jonny Bowden, from Australia has done some pretty good research on the subject. Instead of worrying so much about the amount of fat you're eating, start keeping track of your diet's glycemic load. Doing so will not only keep you trim, it may help prevent diabetes.

A multitude of studies have found that high-glycemic-load diets are strongly associated with an increased risk for diabetes. This comes on the heels of previous research showing that high-glycemic-load diets increase the risk for cardiovascular disease.

The glycemic load is simply a measure of the impact food has on your blood sugar.

It's a better measure than the better-known glycemic index, which doesn't take portion size into account. For example, carrots have a high glycemic index. But because the amount of carbs in a carrot is so small - typically three to four grams - the effect on blood sugar is negligible.

Pasta, on the other hand, has a moderate glycemic index. But the amount of carbs in a typical portion - at least 50 to 100 grams - means its glycemic load is off the charts... and so is its effect on your blood sugar.

Most of these studies show the dangers of a high-glycemic-load diet. High-carbohydrate diets typically have high glycemic loads, which may be why the study found that lower-carb diets reduced the risk for diabetes.

So stop worrying about the total amount of fat in your diet. Instead, keep an eye on the amount of sugar, (carbs per serving - they convert quickly into sugar in your system) that you're eating.

An easy way to lower glycemic load in your diet is simply to cut out all the white stuff or added high fructose corn syrup. That includes cereals (except the really high-fiber kind), pasta, rice, potatoes, pop, sports drinks and anything obviously loaded with sugar.

You can find a complete listing of glycemic loads at http://www.mendosa.com/gilists.htm --

Don't worry about the fat content of foods. While this doesn't mean you have the green light today to go to MICKYD'S and go to town with a large value meal and Oreo McFlurry. You should not drive yourself nuts scouring the supermarket isles looking for extreamly low fat foods. Make life simple, just stay away from white processed foods.

So what are you waiting for? Get out and make it a great week!

Til next time...