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?

A happiness index tends to make for sound economics

Policy-makers could allocate more income to psychological overall health – cognitive behaviour therapy has a achievement charge of in excess of 50 per cent. Ah, I hear you cry, this is all a stealthy plea for increased public investing. Yet, as Lord O’Donnell says, much better government doesn’t have to suggest bigger government. Unemployment has a disastrous affect on psychological well being. Assist men and women to turn into mentally powerful and they are significantly more very likely to find work, which implies they come off benefits and shell out tax.

Previously some departments, including Perform and Pensions and the Treasury, are starting up to use life satisfaction ratings to carry out a social price-benefit analysis of policies. It should be the way forward. In the longer term, the ideas in the Legatum report may have much more effect on our lives and politics than this week’s Spending budget.

THE Wonderful MINOUCHE

Egyptian-born Nemat Shafik, the new deputy governor at the Bank of England, roused passions when she was a Whitehall official. Known as Minouche, she was the most senior civil servant at the Department of Global Affairs, where she did not hesitate to speak reality to energy. “When you grow to be a cabinet minister, your first everlasting secretary is constantly rather unique and she was mine,” says Andrew Mitchell. “She’d place her head on one side, repair you with her beady eyes and make clear precisely why she disagreed with you.” He sighed. “She was wonderful.”

His see is broadly shared. One particular of her former civil support colleagues, a quite senior lady, advised me: “Minouche is glamorous, classy, funny, a brilliant economist and her American accent can make her a global figure.” So, is she a potential Governor of the Financial institution? “Oh, I hope so!”

UNCIVIL Services

George Osborne, in his Budget speech, praised the independence of Robert Chote, head of the Workplace for Price range Accountability. Mr Chote, who is married to Sharon White, 2nd permanent secretary at the Treasury, surely doesn’t hold back when it comes to speaking publicly about this Government’s reforms in Whitehall. There have been significant tensions amongst some ministers and their senior civil servants, not least in the Home Office and the Division for Operate and Pensions, whose prime official had to endure the politicians briefing against him.

I comprehend that throughout a seminar at Manchester University Mr Chote said: “Those engaged in civil services reform must ask themselves regardless of whether, at the end of the approach, any sane, competent person not under the influence of drink or medicines would want to be everlasting secretary of DWP or the Property Office.” You have been warned, minister.

A happiness index tends to make for sound economics

The Satiety Index Trick: How to Drop Excess weight without having Going Hungry

It would seem everywhere you seem you go through about the newest and best fat loss supplement or some fancy new workout tools. Although each of these do have their location and purpose when you are interested in shedding fat. Even so, did you know you can lose excess weight without starving yourself or working out any far more than you are at present do now?

 

The Secret to Losing Excess weight

 

I would like to share a secret with you about shedding bodyweight. It’s data that has been all around for many years. Nonetheless, most individuals might not be familiar with this small known excess weight loss strategy. In fact, when I initial learned about it, I couldn’t think it was so easy. Ideal of all, it has absolutely nothing to do with high-priced gymnasium memberships or living on a 350 calorie per day diet. In truth, it is the precise opposite. It is about feeling fuller longer, so you really do not have to fear about starving yourself either.

 

I initial learned about it on New Year’s Eve in 2011. Like others on that festive night, I produced my New 12 months resolutions and just like a great number of men and women I made the resolution to lose weight.  However, for the very first few weeks of 2012, I was not losing bodyweight. Why not, I wondered. I was nonetheless following my day-to-day jogging schedule and but after two weeks nothing. I didn’t even drop a pound. I was depressed. Then one particular day I recognized that I was producing the incorrect Choices about the foods I was consuming. Despite the fact that I produced the resolution to get rid of excess weight I didn’t modify a thing about what I was consuming. Thankfully, I remembered a conversation I had with a friend a couple of weeks back on New Year’s Eve. She told me about some thing I never heard about. She told me about satiety (pronounced “sa-tie-atee”). This is the secret I want to share with you.

 

What is Satiety?

 

Satiety is the feeling of getting full. It is the feeling you appreciate soon after you consume a delightful and nutritious meal. The purpose why it functions so nicely is due to the fact you have the feeling of getting complete, therefore you naturally cease consuming. The cause it is so productive is since several of the foods you are eating right now you’ll nonetheless be in a position to appreciate. So you are not actually modifying a lot about the sorts of foods you eat. The only factor you are giving up is the feeling of hunger as you lose bodyweight.

 

I started out to emphasis on satiety and my excess weight reduction achievement started. I misplaced a complete of 45 pounds over a 5 month period with out feeling hunger and exercising any a lot more. Greatest of all, I have stored it off. That may possibly not look like a whole lot to you, but to me it was every little thing in the globe. So let’s flip our attention to learning what satiety is and how it can advantage you.

 

A 1995 Satiety Experiment

 

Study about The Satiety Index was 1st published by the Australian researcher, Dr. Susanna Holt. The investigation shared details on which foods create the feeling of fullness and how certain foods are ready to satisfy the feeling of hunger. The index is straight-forward and is based mostly upon 38 distinct meals with a serving dimension of 240 calories per meals. Each foods on the index is ranked towards white bread as a baseline. White bread has a satiety number of 100. Any meals over this baseline satisfies hunger longer, whilst individuals food items below 100 had been not as satisfying.

 

Particular Foods on the Index

 

Primarily based on the research, Dr. Holt identified that some food items like croissants (47 on the Satiety Index) are about half as satisfying as white bread. Boiled potatoes, on the other hand are over 3 instances satisfying and ranked an amazing 323 on the Satiety Index. Nevertheless, French fries scored only 116. Although this is above the baseline of one hundred, what made the distinction in between the two potato-based food items?

 

On additional analysis, the researchers found that meals, roughly speaking, with much more protein, fiber and water material the longer it satisfies. In addition, food items with far more bulk also make you feel fuller longer. So let’s consider a closer seem at some certain examples of the Satiety Index.

 

Fruit and Veggies:

 

Fruit and veggies ranked substantial in the index. Bananas ranked at 118, oranges ranked an remarkable 202, even though apples came in at 197. This is great news for individuals hunting to lose bodyweight without going hunger. Rather than snacking on a doughnut, ranked at 68, grapes are significantly better at 162.

 

Popcorn:

 

Popcorn tends to make an exceptional and fulfilling snack. This tasty food ranked at 154. Popcorn, with no the butter and the additional candy tossed in is a healthier snack. The next time you are hungry enjoy some popcorn. Just make confident you are producing it on the stove in a pot or air popper not using microwave popcorn with it’s wellness risks.

 

Oatmeal:

 

Oatmeal ranked amongst the ideal satiety foods with a score of 300. If you’re traveling, oatmeal is a excellent way to start the day and a lot of hotel breakfast bars serve scorching oatmeal. If you want to add some a lot more flavor enjoy with dried cherries and walnuts.

 

Eggs:

 

Eggs ranked at 150 and combined with a banana (118) and some cheese (146) you’ll come to feel fuller all morning long.

 

Satiety will help you get rid of fat with out feeling hungry.

Be Properly,

Beth

The Satiety Index Trick: How to Drop Excess weight without having Going Hungry