Glycemic Index And Glycemic Load: Should You Ever Worry About Them?

Should you ever be concerned about glycemic index or its glycemic load?

Low-carb diets, such as the Atkins, South Beach and Paleo will always emphasise the fact that high-glycemic foods raise your blood sugar and insulin, stimulating your appetite and promoting overeating and obesity.

Yet evidence now shows that glycemic index makes no difference to your weight and blood sugar levels.

What is the glycemic index?

The glycemic index (GI) measures the rise in blood sugar levels in a person over the two to three hours following the eating of an amount of food that contains 50g of carbohydrate.

Expressed as a percentage, the GI of pure glucose sugar is 100% while that of for instance of an apple is 39%.

Many mainstream nutritionists will tell you to eat foods that are low on the glycemic index for a more stable blood sugar level and to help heal health conditions, such as Candida and hypoglycemia.

But there is one big problem with the GI: it does not take into account the amount of carbohydrate in any particular meal.

So to make the GI more relevant to daily eating, the idea of the glycemic load or (GL) was introduced.

What is the glycemic load?

The GL figure is found by multiplying the GI of the food times the available carbohydrate content of a serving of that particular food and then dividing by 100.

So for example, a watermelon ranks as 72 on the glycemic index, which is classed as being high.

Taking a 100g serving size of watermelon, which has just 5g of available carbohydrates in it, its glycemic load or GL would be as follows: 72 x 5/ 100 = 3.6. So the GL is just 3.6 for a 100g serving of water melon.

So should eating certain foods with regards to them having a higher GI or GL values be of any concern to you and your health?

Well, the answer is no!

Let me explain why.

How quickly sugar enters the bloodstream is not actually the most important factor here and should not be something to be concerned about when eating healthy, natural, whole foods.

Why fruit is good for your healthy blood sugar levels

Another great aspect about the consumption of fruit is that it promotes the satisfaction of the appetite.

This is because the natural elevation of the blood sugar level after eating them is one of the key mechanisms that the human body uses to satisfy appetite and reduce food intake.

When you consume whole foods like fruits for example, they contain not only the carbohydrates that your body needs to be healthy, but also all the other nutrients essential to your health, including fiber.

Fiber slows down the absorption of sugar from the foods (whole fruits and vegetables for example) that you eat, into the bloodstream, which allows for the controlled and healthy release of the hormone insulin, that transports the sugar from your blood into your body’s cells.

Eating a healthy level of fat in your diet (but not high levels of fat) is also very important in this equation as it will allow for a healthy level of blood sugar to always be maintained.

It should be noted that dehydrated/dried fruits will contain much more concentrated sugars, which could cause blood sugar issues for some people.

The same goes with the drinking of fruit juices, which contain no fiber and so very quickly enter the bloodstream.

But for the average healthy person eating a healthy plant foods diet with plenty of fruit and low levels of fat in it, this should not be an issue.

The mistake low carb dieters and promoters are making is thinking that the GI and GL foods are actually relevant to a healthy way of eating.

At best the GI and GL are a nutritional curiosity and at worst a misleading and potentially health damaging way of looking at what foods we should or should not be eating.

If you want to live healthily and eat the best foods to support your body, then it is best to forget both the GI and GL and instead focus on eating healthy, natural whole plant foods together with a healthy level of fat in your diet.

This will naturally help bring you the health you deserve, including normal blood sugar levels.

There’s absolutely no reason to fear fruit!

About the author: Yulia Tarbath is a Certified Nutritionist at Rawsomehealthy, author, parent and international speaker with nearly 8 years of experience on a raw foods, vegan lifestyle. With over 70,000 followers around the world, Yulia and her husband Paul are authorities on living a balanced, nutritionally sufficient plant-based lifestyle. Through their videos, blogs, coaching and online programs, they are supporting both women and men around the world in cleansing and healing their bodies naturally, as well as achieving the shape and health of their dreams. Sign up to their FREE 5-day raw food menu plan here. 

References:

1. http://ajcn.nutrition.org/content/85/3/922.1.full


2. https://www.pritikin.com/your-health/health-benefits/healthy-weight-loss/536-glycemic-index-new-study-finds-popular-weight-loss-tool-worthless.html


3. https://www.sciencedaily.com/releases/2016/09/160907143112.htm

Glycemic Index And Glycemic Load: Should You Ever Worry About Them?

Positive aspects Of A Lower Glycemic Method To Consuming

A important quantity of media interest has centered on the likely rewards of consuming foods with a minimal glycemic index. It turns out that the glycemic index was truly developed for people with diabetes to much better deal with their blood sugar amounts.

General, consuming food items with a reduced glycemic index translates to eating a diet program which reduces huge fluctuations in your blood sugar, and therefore limits the release of insulin, a key peptide hormone secreted by the pancreas.

Insulin is a essential regulator of carbohydrate and unwanted fat metabolic process by allowing cells in skeletal muscle, your liver and in your fatty tissues to absorb sugar or glucose from the bloodstream soon after eating a meal containing protein or carbohydrates. Insulin in essence stops the use of excess fat by your body (as an power source) by blocking the release of glucagon. Glucagon promotes the release of glucose.

Insulin is usually released by any meal containing protein or carbohydrates, but in greater degrees based on the sorts of foods you consume. Insulin promotes the storage of body fat by making it possible for your cells to absorb glucose, the power that can make your cells function.

Eating meals with a reduced glycemic index may confer wellness positive aspects. Not only can it assist you to dwell heart wholesome, it might reduce the risk of developing diabetes and metabolic syndrome, which can boost your danger of possessing a heart attack or suffering a stroke. Although the precise etiology is unclear, the metabolic syndrome itself might be triggered by a state of relative insulin resistance which can lead to type two diabetes, elevated lipids or triglycerides, elevated blood strain often connected with an enlarging waist circumference.

Fresh vegetables are important components of a healthy diet regime. (Photograph credit: Wikipedia)

One particular of the primary positive aspects of consuming foods with a decrease glycemic index is that it may possibly aid you to minimize cravings and urges by limiting spikes in your blood sugar which the set off release of insulin, ultimately leading to unwanted fat storage and weight achieve.

The advantage of eating meals which have a reduced glycemic index is that your blood sugar will not rise as quickly. Lower glycemic index carbs generate a steadier rise in blood sugar, and the fiber in these foods assists you feel a lot more complete to preserve you happy longer.

Although staying on a low glycemic index diet regime may possibly support you to lessen the threat for creating diabetes or heart ailment, there has been conflicting information associated to excess weight reduction when compared to a healthful, reduced body fat diet. Proof from randomized controlled trials has demonstrated no important big difference between higher glycemic index diet programs and reduced glycemic index diets concerning weight reduction in scientific studies lasting longer than eight weeks.

English: idealized curves of human blood glucose and insulin concentrations for the duration of the program of a day containing 3 meals in addition, impact of sugar-rich meal is highlighted (Photograph credit: Wikipedia)

Pearls for Minimal-Glycemic Eating

one. Focus on consuming unprocessed or beneath-processed kinds of grains. These contain brown rice, millet, wheat berries, and total barley. Steel-minimize oats, organic granola or muesli breakfast cereals, or stone ground breads are also acceptable.

two. Concentrate on consuming beans and non-starchy veggies. Peaches, pears, apples and all kinds of berries are ideal fruits which usually have a reduced glycemic index. Mangos, bananas, and papayas typically have a larger glycemic index than regular fruits but a a lot reduced glycemic index than the sugar located in sweets, ice cream pies, cakes and other rich desserts.

3. Substantial-calorie foods with a low glycemic index (ice cream, cakes, pies) ought to be averted. Concentrated fruit juices can spike up your blood sugar so this should be limited to no far more than a single-half cup a day. Any sugar-sweetened drinks must not be consumed at all. Reduce and significantly restrict any refined-grain merchandise, such as white breads and white pasta. Healthy proteins which includes fish, skinless chicken, and beans are best.

4. Enjoy reasonable amounts of healthy fats, such as olive oil, nuts (walnuts, pecans, almonds), as well as avocados. Avoid partially hydrogenated fats or trans fats which are found in most packaged meals as well as in quickly meals. Also, steer clear of any saturated fats from animal and dairy products.

five. Keep in mind to sit down when you consume, chew your meals fully, and practice eating slowly to take pleasure in the taste of your meals. It is vital to quit consuming when you get started to really feel the 1st sign of feeling complete. Consuming loads of water maintains hydration, and aids in minimizing snacking in amongst meals.

6. Do not skip breakfast. It is the most crucial meal of the day. Your physique needs breakfast to fuel your metabolism which promotes a healthier way of residing. Obtaining five smaller meals a day or three meals and 1 or two snacks every single day is best.

Positive aspects Of A Lower Glycemic Method To Consuming