Glycemic Load. Thanks to the low- carb craze and the rise in adult- onset diabetes, “glycemic index” is swiftly becoming a household phrase. The glycemic index of a food is the measurement of the effects of the carbohydrates in the food on blood glucose levels. But do you really know what it means? Glycemic Index Diet & Diabetes Health. There's been a lot of recent buzz lately around GI foods and the variability as far as weight loss and blood sugar levels in. Low Glycemic Food List (GI =<55): You need to watch out for foods that have higher fat content and that make it to the low glycemic food list below.Dairy products. Supposedly, foods that score high on the glycemic index should be avoided because they promote higher insulin levels. Increased insulin in the bloodstream, of course, makes your body stop burning fat as a fuel and store excess food- energy (calories) as fat. Common theory supposes that a low glycemic index makes a food good for you, and a high glycemic index makes a food unhealthy. This causes many people to avoid eating fruits & many of the sweeter/starchier vegetables. This is a mistake. Not all Carbohydrate foods are equal : The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Screw glycemic index and glycemic load. The only thing you need to know is how many carbs is in that stuff. Bananas are a ton of carbs. I wouldn’t touch them. While it is true that increased insulin levels essentially make you fat and increase your risk of developing diabetes, the thing that promotes higher insulin levels is a high glycemic load, not a high glycemic index. The glycemic load is calculated by multiplying the glycemic index of a food by the amount of carbs in a 1. So, for example, take the following refined foods as an example: Shredded Wheat Cereal. Glycemic Index: 6. Glycemic Load: 5. Bagel. Glycemic Index: 7. Glycemic Load: 3. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. Low glycemic foods can be grouped into one of two broad classes, according to carbohydrate content: "no carb" foods, and "good carb" foods. ![]() Cornflakes. Glycemic Index: 8. Glycemic Load: 7. Now, compare that to the following relatively high glycemic index vegetables and fruits: Beets, boiled. Glycemic Index: 6. Glycemic Load: 6. Bananas. Glycemic Index: 5. Glycemic Load: 1. Sweet Potatoes. Glycemic Index: 5. Glycemic Load: 1. Carrots. Glycemic Index: 7. ![]() Glycemic Load: 7. As you can see, the glycemic load in these fruits and vegetables is considerably lower than the glycemic load of refined grains, even refined whole grains. Truly, it’s not hard to see that the processed cereal grains are the real culprit when it comes to weight gain and blood sugar disorders. My point? Eat your fruits and vegetables! And do it without guilt. If you’re really trying to lose weight, you may want to lay off the starchier tubers and root vegetables to speed up the process. But from a strict maintenance or health point of view, you should embrace all the vegetables and fruits you feel like eating. I recently got a review copy of The Garden of Eating in the mail (a Weston A Price / Primal Diet / Hunter- Gatherer Diet inspired cookbook perfect for those going grain and/or dairy free). I’m completely in love with this book. I probably like it even more than Nourishing Traditions. The average woman who needs at least 1. In general, vegetables and fruits fill you up long before you can eat enough to fill you out.” (page 3. ![]() So, eat your fruits and vegetables. And don’t feel guilty about saying YES to sweet potatoes!
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