My Glycemic Load for the Day

My goal is to keep my glycemic load (GL) under 100 daily so let’s see how I did today (all data from

Highest GL foods

2tbsp Honey (in my oatmeal) GL=20
1 Starbucks Caramel Mocha Frappuccino® Light Blended Creme GL=16
1 Plain Bagel GL=17
1 cup White Rice (with sushi) GL=18
1 packet Instant Oatmeal GL=10

Lowest GL foods

2 tbsp Sugar (with my green tea) GL=6
1 large Peach GL=5
1 Watermelon wedge GL=6
1 oz Blueberries GL=1
1 oz Raspberries GL=1

From the looks of it I scored exactly 100 today. Hooray! I could’ve done better. I didn’t realize honey would add so much. Had I only used blueberries and raspberries in my oatmeal, then it would have dropped to 80. Yes, I realize I could’ve also gone without the Frapuccino, but it looked so good this morning.

One way that I often use to help lower the glycemic response of high-GL foods is by having them with a complete meal that includes protein, fiber and “good” fats. When it comes to those high-GL beverages I try to include a flavorless soluble fiber supplement such as psyllium hulls or digestion-resistant maltodextrin.

Published by David Despain, MS, CFS

David is a science and health writer living on Long Island, New York. He's written for a variety of publications including Scientific American, Outside Online, the American Society for Nutrition's (ASN) Nutrition Notes Daily, and Institute of Food Technologists' (IFT) Food Technology magazine and Live! blog. He's also covered new findings reported at scientific meetings including Experimental Biology, AAAS, AOCS, CASW, Sigma Xi, IFT, and others on his personal blog "Evolving Health." David is also an active member of organizations including the National Association of Science Writers (NASW), the American Association for the Advancement of Science (AAAS), the American Society for Nutrition, the Institute of Food Technologists, and the National Audubon Society. David has a master's degree in human nutrition from the University of Bridgeport, and a bachelor's degree in English from University of Illinois at Springfield. He also earned his Certified Food Scientist credential from the Institute of Food Technologists.

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