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What is an appropriate Glycemic Load target for Paleo eaters?

Answered on August 19, 2014
Created December 07, 2011 at 11:24 AM

I'm looking at glycemic load and came across a target recommendation of 100 per day. However, this was on a standard website rather than a paleo one...so I'm guessing that's based on the usual government/health agency recs of too much carb. Are there any daily limits that apply to Paleo, or is it just a case of keeping it as low as possible?

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 01, 2012
at 06:09 PM

Update: Okay, I've stayed more like 100g because I'm mentally weak and not willing to give up my favored things. Still losing and still slowly.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 21, 2011
at 04:41 PM

I lose gradually at 100g of carbs regardless of how much fat I eat. When I look back at previous days (I really don't think about grams when fixing meals) I tend to come in between 60 and 100g of carbs. The type of fruit I choose makes the difference. I'm not sure how I managed to get so fat in the first place; I guess my metabolism was that messed up. Anyhow, after the holidays I'll deliberately stay right around 60g per day and that's worth about 2 pounds per week of weight loss.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on December 21, 2011
at 03:42 PM

Nance, are you losing bf% at 100 or less carbs a day or is that your maint amount?

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 07, 2011
at 09:48 PM

Nice link. I'm finding if I stay at or under 100g of carbs per day it doesn't seem to matter what they are (as long as there's no *&#%$) wheat!) Not T2 yet, but prior to this lifestyle I was creeping up.

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 07, 2011
at 03:23 PM

By god, I am in agreement with you cliff! I may go carbsane yet...

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 07, 2011
at 03:17 PM

Glycemic load doesn't matter in a mixed meal, sucrose and starch have pretty much identical insulin and BG responses eaten in a mixed meal. http://www.sciencedirect.com/science/article/pii/S0140673684910456

6cdc6b1e75690cfcc4804a6c9eaa910a

(2171)

on December 07, 2011
at 02:47 PM

The other question is about the single meal spike, while this one is about an acceptable total daily GL. Sorry for not making it clear...

7dc950fc76a046048e683d2a27dced37

on December 07, 2011
at 12:58 PM

Not exactly sure why this is a separate question from the other one you asked.

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2 Answers

1
96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 04, 2012
at 04:47 PM

It all depends on what you're trying to do. Some of us go VLC/ZC because of specific needs (diabetes, avoidance of AGEs, insulin sensitivity, trying to lose fat, etc.) Others embrace carbs because they do tons of endurance exercise, or CrossFit 3x a week, or are too skinny and want to put on some weight.

So ask yourself what your situation is and how many carbs you're willing to eat.

As for GI or GL, IMHO, the lower, the better. Insulin isn't evil, it's trying to fix a dangerous situation by removing high blood sugar which can cause damage. Insulin Resistance is the problem. So of course, anything with a lower glycemic index is a better carb to eat. Anything you can do to slow how much sugar gets to your blood stream is a good thing.

1
A968087cc1dd66d480749c02e4619ef4

(20436)

on December 07, 2011
at 02:59 PM

None of the standard paleo authors/bloggers talk much about glycemic load, unless it is to dismiss the idea. If you avoid refined sugar and flour, cereal grains and legumes, there isn't much left to cause a lot of blood sugar spiking. Even if you go the safe starch route (or primal for atheletes), I haven't seen recommendations over about 150g of carbohydrate. And the sources would be primarily starchy tubers or white rice. Even then, its usually recommended that they are eaten in the context of a meal with fat and protein, which totally changes the glycemic index. I suppose that a lone sweet potato is often recommended post work out (PWO), but that should be a vigorous, glycogen depleting workout.

It just seems that glycemic load, in the context of a paleo lifestyle, is a rather pointless idea. If what you really mean is amount or percentage of carbohydrate, that would make more sense (and is discussed endlessly on PaleoHacks).

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 07, 2011
at 03:23 PM

By god, I am in agreement with you cliff! I may go carbsane yet...

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 07, 2011
at 09:48 PM

Nice link. I'm finding if I stay at or under 100g of carbs per day it doesn't seem to matter what they are (as long as there's no *&#%$) wheat!) Not T2 yet, but prior to this lifestyle I was creeping up.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on December 07, 2011
at 03:17 PM

Glycemic load doesn't matter in a mixed meal, sucrose and starch have pretty much identical insulin and BG responses eaten in a mixed meal. http://www.sciencedirect.com/science/article/pii/S0140673684910456

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 21, 2011
at 04:41 PM

I lose gradually at 100g of carbs regardless of how much fat I eat. When I look back at previous days (I really don't think about grams when fixing meals) I tend to come in between 60 and 100g of carbs. The type of fruit I choose makes the difference. I'm not sure how I managed to get so fat in the first place; I guess my metabolism was that messed up. Anyhow, after the holidays I'll deliberately stay right around 60g per day and that's worth about 2 pounds per week of weight loss.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on December 21, 2011
at 03:42 PM

Nance, are you losing bf% at 100 or less carbs a day or is that your maint amount?

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on February 01, 2012
at 06:09 PM

Update: Okay, I've stayed more like 100g because I'm mentally weak and not willing to give up my favored things. Still losing and still slowly.

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