Following the glycemic index list of foods can be confusing at times and many of us have a challenge figuring out how it relates to us. Not to mention that the same food could have several different rankings depending on the way it is grown, processed, and cooked. Now add in that it can respond differently depending on how much we eat, how we combine various foods and our own metabolic rate. Yup...confusing!
Now figure that are a some inconsistencies in the way the glycemic index list of foods was calculated.
Based on a quantity of 50 grams, some experts say that it is well below the amount we would normally eat and doesn't correctly state the food's impact. It tends to understate the high carbohydrate food's impact on our blood sugar and overstate how we are affected by low carbohydrate foods.
But...there is a solution. To help clear up some of the confusion, nutritionists have developed the "glycemic load" calculation. It's more accurate because it takes the quantity of carbohydrates like starches and sugars into account, not just the quality, the food's amount of fiber.
The amount we eat as well as the way foods are combined has an affect on our blood sugar levels and for that reason, it is said that the glycemic load is a better dietary guide than the glycemic index list of foods alone.
To understand a certain food's affect on our blood sugar levels, and to control the dreaded spikes that create so many problems, we need to calculate the glycemic load. This is calculated by - divide the glycemic index list of foods number by 100. Then multiply by the number of grams in the serving size. this will give you the glycemic load and a better idea of the food's impact.
To help compare foods, a load number of 20 or more is in the high range. 10 or under is low and 11-19 fill in the medium gap.
Here's an interesting example. Watermelon. Watermelon ranks high on the glycemic index list of foods. It comes in at around 72. (Based on 50 grams.) There are 6 grams of available carbohydrates per 120 gram serving. Divide 72 by 100, multiply by 6...ta daaa! You get 4.32 which scores low on the glycemic load.
The carbohydrate in watermelon is high on the glycemic index list of foods but low on the load charts because there just isn't a lot of it.
An understanding the ideas and science behind the glycemic index and the glycemic load will help you understand the value of mixing all four food groups as a healthy way to eat.
Proteins and fats slow our digestion and affect our blood sugar levels on a more consistent and healthy pace. That's why a hand full of Cheerios, which is basically nothing more than refined carbs...has a higher score on both the index and load charts than a scoop of ice cream!
The glycemic index list of foods is a terrific dietary aid all by itself. If you are not the type person to count carbs and do the math, then just follow the list and you will get amazing health benefits. It can't hurt. But, if you are the detail oriented type, calculating the glycemic load will give you the best and healthiest diet currently know to science.
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