Information

Glycemic Load Diet

Glycemic Load Diet

The Glycemic Load Diet, by Rob Thompson, MD is a refinement of earlier low-carbohydrate diets.

It aims to reduce the glycemic load in the diet – the impact on blood glucose levels of a serving of a given food, as identified 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.

Glycemic load of baked goods, breads and 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 ItemDescriptionGlycemic
Index
Typical
American
Serving
Glycemic Load
White bread30 grams-1/2″ slice1001-1/16oz100
Baked Goods:
Oatmeal cookie1 medium771oz102
Apple muffin-sugarless2-1/2″ diameter692-1/2oz107
Cookie: average all types1 medium size841oz114
Croissant1 Medium size961-1/2oz127
Crumpet1 Medium size692oz148
Bran muffin2-1/2″ diameter852oz149
PastryAverage serving842oz149
Chocolate cake1 slice (4″X4″X1″)

54

3oz

154
Vanilla Wafers4 wafers1101oz159
Graham cracker1 rectangle1061oz159
Blueberry muffin2-1/2″ diameter842oz169
Pita bread1 medium size822oz189
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

Costs and Expenses

The book The Glycemic Load Diet retails for $16.95 contains about 80 pages of recipes. There are no meal plans as such.

By Mizpah Matus B.Hlth.Sc(Hons)

  • Ebbeling, C. B., Leidig, M. M., Feldman, H. A., Lovesky, M. M., Ludwig, D. S. (2007). Effects of a low–glycemic load vs low-fat diet in obese young adults: a randomized trial. Jama, 297(19), 2092-2102. abstract
  • McMillan-Price, J., Petocz, P., Atkinson, F., O’Neill, K., Samman, S., Steinbeck, K., … Brand-Miller, J. (2006). Comparison of 4 diets of varying glycemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults: a randomized controlled trial. Archives of internal medicine, 166(14), 1466-1475. abstract

Last Reviewed: January 14, 2018

I just wanted to say how great this site is. The Macro-Nutrient and Daily Calorie Needs calculators I use all the time. Thank you!

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Watch the video: LOWER GLYCEMIC INDEX DIET DID NOT IMPROVE RISK FACTORS FOR HEART DISEASE AND DIABETES (January 2022).