what is the glycemic load

The glycemic load is different from the glycemic index. The glycemic load takes into account the usual portion size of a given food whereas the glycemic index is based on 50 grams of carbohydrate of the given food. Some foods are high glycemic index but low glycemic load. For example pears--pears have a high glycemic index but a low glycemic load. To consume 50 grams of carbohydrate from pear, you would need to consume about four pears. Most people only eat one pear per sitting.
Portion sizes of carbohydrate foods matter when you are aiming to prevent blood sugar spikes and insulin surges.

Each food category has high, medium, and low glycemic load foods.

To Eat a Low Glycemic Load Diet:

1. Choose high fiber grains such as whole wheat instead of white refined grains;

2. Choose fresh fruits and avoid canned or dried fruits and fruit juice;

3. Choose non-starchy vegetables instead of potato and corn;

4. Choose heart-healthy fats such as avocado, nuts, and fish;

5. Include lean or heart healthy protein such as grilled skinless chicken breast, nuts, and fish, and;

6. Control portions of starches and sweets. Read up on or talk to your dietitian about what the proper portion size of foods are and how many servings per meal, snack and day you should eat.

The low glycemic load diet is generally a healthy way of eating and may be a lifestyle change you can use to reach your health goals.