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 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.

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

Look here for low glycemic meal ideas here.

January 26th, 2012Karin

I am confused between GI Index and GI Loading, any advise would be great.
January 24th, 2012Susanne

I just received the book today and I’m a third of the way through it. I’ve always felt better on a low-carb diet and did well on Atkins when I first started but it was too restrictive for long term. I’m really looking forward to starting this since lately I seem to be living on starch; cereal & toast for breakfast, pasta in soup or a sandwich for lunch & dinner depends on what’s available, maybe another bowl of cereal or a sandwich. I know I’ll lose & feel better when I get started on this.
January 6th, 2012Maryann Stevens

I would like to try the glycemic load diet plan and see if it works for me.
January 5th, 2012Jess

This comment is mostly in reference to Sky’s post:This is the dumbest diet since the all-meat thing. guys, if you want to lose weight, it’s called SELF-CONTROL, FRUITS AND VEGETABLES. Bread; white or wheat will not make you any less obese!!! Small amounts of everything especially starches, with loads of produce are the best thing to do. Seriously. Stop trying to trick people.

This diet helps to eliminate the carbs that cause weight gain around belly which is deadly. “Apple” shapes, or people who carry their weight around their middle are increased for heart disease and my develop diabetes. This diet allows you to eat foods that eliminaate belly fat while still taking in the necessary nutrients. I have known a number of people who’ve tried this and have lost weight and lowered their cholesterol. I’m also not sure why you think startches are good for you… every doctor I know will tell you limit your “white” foods because they are unhealthy.
December 28th, 2011Patricia Garrett

I give this diet a 5* rating! In two months, I have lost 16 pounds and my husband has lost 35 pounds. I haven’t measured inches yet, but I can see my belly shrink.
December 23rd, 2011David Spector

Found two errors on the home page of the Glycemic Load diet:

1. The GI measure that is used is a discredited one based on white bread as being 100. Different samples of white bread have different values, and hence this definition is useless. The correct definition is glucose as 100, since glucose is (usually) 100% absorbed by the gut.

2. The overall recommended limit of GL equal to 500 is way too high. Ketosis, the state in which fat is metabolized, is unlikely to be achieved at that high level. Experimentation is needed, but I would imagine that a limit of 100 to 200 GL per day would be more realistic. Remember, the goal is avoiding metabolic disorder, avoiding type 2 diabetes, and losing weight. I’ve achieved all that by limiting my total net carbs to about 30 grams. By using a proper GL measure, this number can safely be increased, but certainly not all the way to 500.
October 5th, 2011kathy bray

this sounds interesting
i am doing south beach
September 2nd, 2011Donna

I need to lose 45 pounds, I have HB and a problem with my potassium, will this be a good weight loss program for me. Can you give me a meal plan. Thank you.
August 20th, 2011Ruth Rebhun

sounds like something I can do
August 19th, 2011sky

This is the dumbest diet since the all-meat thing. guys, if you want to lose weight, it’s called SELF-CONTROL, FRUITS AND VEGETABLES. Bread; white or wheat will not make you any less obese!!! Small amounts of everything especially starches, with loads of produce are the best thing to do. Seriously. Stop trying to trick people.
May 25th, 2011Marthe

I would like to know if the food listed are good for people with hypoglycemia as well. thank you
May 25th, 2011Marthe Angrand

I was recently referred to this site as a guide for hypoglecemia diet.I haven’t tried it yet. i want to know if the food listed are good for people with hypoglycemia. Thank you
May 15th, 2011johnny smith jr.

I found this article to be very informative. It prompted me to purchase the book.
February 21st, 2011cherylc

Please send information on this diet, and how it affects your cholesterol levels. I don’t want to go on medicine. My total is 333.
January 17th, 2011Andrea

I just have to say how much I love this diet. I found it easy to understand, easy to follow and based on common sense. The simplicity and freedom of choices within it means its very easy to stay motivated! I recently tried the Dukan diet which is much more restrictive on carbs, and found myself close to fainting after a few days. I have returned to the Low GL philosophy and feel much better for it. I whole-heartedly recommend this diet to anyone who wants to lose weight, especially to people who struggle with diets. Its good to be back
September 14th, 2010Penny

I am a recently diagnosed type 2 diabetic that has been put on a 1400 calorie diet. In the first couple of days alone I lost 3 pounds. Its been 3 weeks now and I’m down 9 pounds and my blood glucose level is steadily decreasing. This GL load stuff is great. I also exercise every other day for at least 40 minutes. You have to reduce your food intake and exercise at the same time to optimize your weight loss. My clothes are getting looser and it gives me the motivation to stick to it 100%.
July 21st, 2010Ronnie

After a lot of failed attempts at diets, following the Glycemic Load diet is the only diet I’ve followed that’s resulted in significant weight loss for me. After following the program for 3 months (particularly, religiously following the “no solid startches” and “no sugary drinks” rules), I lost 25 pounds. However, to be objective, I’ve not been able to budge much past that 25lb milestone. It could be the diet, or it could be me, as I found the variety of the diet very tiring, and would sneak in servings of startches spread through the week just to get some variety.

In the short-term, my appetite has decreased, and when adhering strictly to the diet as I did in the first 3 months, the urge to snack decreased as well (something a serving of grapes and cheese always tended to fix). Long-term, I can’t attest to, but I love how simple the core rules are: they’ve made adherence (on the whole) much easier.
July 17th, 2010Debra

I have been following the diet outlined in the book, more than faithfully for 5 weeks now. Not only have I not moved the scale at all, I have actually put on a couple of pounds. I don’t understand and don’t know what to do now.
August 9th, 2009Karen Leidal

I would like more information on the Glycemic load diet and a list of foods with Glycemic load values
July 28th, 2009Wanda Hiebert

I find this very interesting and would like to know more.
May 7th, 2009Dr. Mulenga Kasoma

I would like more information on the Glycemic load diet and a list of foods with Glycemic load values