# Understanding the Glycemic Index and Load

Although helpful, there are some people who are finding it a bit hard understanding the glycemic index, especially when using it in making diet menu plans. Aside from that, the value of a food listed on the GI may sometimes depend on various factors. For instance, a food with a GI of 14 could increase or decrease its GI ranking depending on its preparation or the way it was cooked. It could also depend on how much food a certain individual consumes.

To be able to lessen some of the misunderstandings, nutritionists came up with the idea of using the GI to create or establish what is now called as the Glycemic Load. At present, nutritionists advised use of glycemic index and load as a new basis of diet programs to be able to actually measure the food an individual is consuming and the mixes of specific foods with other foods.

If the glycemic load of a food is at 20, then it is considered to be in the high range. If the food’s glycemic load is at 11 to 19, it is then in medium range and low range if the load is at 10 and below. To make it easier, calculate the glycemic index and load of a watermelon. On the glycemic index, watermelon has a value of 72. If the serving size is 120 g., then it has 6 g. of usable carbohydrates in it per serving. Even if the glycemic index is 72, if it is divided into 100 and multiplied by 6, it will then be equal to 4.32 or 4 if rounded off. And so the carbohydrate in watermelon may be high on the glycemic index, but on the glycemic load is low since the quantity is small.

If you are familiar with the principles of the glycemic index and load , then you are now in the position to fully understand the significance of integrating all 4 categories in food as a healthier system to eat and live. Aside from that, understanding both the glycemic index and load can further clarify the rationale that a small bowl of ice cream with proteins and fat in it has a lower glycemic index and load in comparison to a small bowl of a Cheerios cereal which basically is just refined carbohydrates. The GI chart is beneficial in its own way when used as a guide to choosing the right foods for you. So despite the fact that the GI has its disadvantages; it can still provide useful details that can best help you monitor your blood glucose levels.

When you are planning a diet menu, make sure to include both the glycemic index and load in your references as this can be very helpful so as not to sacrifice your favorite foods just to succeed in gaining your ideal weight.