The glycemic index: Is it the next diet fad?

Partly, this is because the index alone is not perfect in making day-to-day food choices because it does not take into consideration portion sizes (which, as we all know, are one of the leading causes of American’s obesity problem).

This is why the “glycemic load” (GL) was created. This is a formula that builds on the GI to provide a measure of total glycemic response to a food or meal, taking the quantity of “available carbohydrates” into account. These are carbohydrates that provide an immediate blood-glucose surge — starches and sugar — but little or no fiber.

A typical American diet contains about 100 GL units per day. The formula is based on the Glycemic Load = Glycemic Index (%) x grams of carbohydrate per serving; with one unit of GL having the effect of 1 gram of glucose.

To illustrate the difference, the following grid categorizes some basic foods based on where they fall in a low-medium-high GL to low-medium-high GI ratio based on the data reported in the “Revised International Table of Glycemic Index (GI) and Glycemic Load (GL),” published in the July 2002 issue of The American Journal of Clinical Nutrition.

As always, as with any diet, make sure you consult your physician first and remember that the true keys to effective weight loss are eating smaller portions, eating foods that are lower in fat and sugars and exercising more. There is no miracle diet or quick-fix diet. It is all about understanding what you eat, how much you eat and how you burn off the excess calories.

If you are interested in lowering your daily glycemic load, here are some simple eating tips:

• Consume breakfast cereals that have a high oat, barley and bran content
• Consume whole grain breads made with whole seeds
• Consume all types of fruit and vegetables (except potatoes)
• Consume plenty of salads and choose those dressings that are low in carbs

Sound familiar? Yes, as noted, keeping to a proper diet is largely a matter of common sense and discipline. The good thing about the glycemic index is that it is a proven formula developed for a medical purpose. In that light, as long as it is seen as a useful tool — rather than a magic bullet — it will no doubt be of great help in America’s battle against obesity.

Phil Lempert is food editor of the “Today” show. He welcomes questions and comments, which can be sent to or by using the mail box below. For more about the latest trends on the supermarket shelves, visit Phil’s Web site at www.supermarketguru.com.

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