Glycemic Load

Glycemic Load is a numerical index that ranks carbohydrates based on their rate of glycemic response.

Glycemic load uses a scale of 0 to 25 with higher values given to food that cause the most rapid rise in blood sugar.

Nutritionists used to believe that all simple sugars like fruits, are digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for complex carbohydratesuch as rice, pasta, and potatoes.  But that is not true,  it always depends on the glycemic load.

For an efficient weight loss (fat loss) and healthy aging, you always must consider glycemic load as an important tool for your success.

The low glycemic load carbohydrates are those that are absorbed slowly in the bloodstream and do not impact your blood sugar or insulin

  • Vegetables
  • Most fruits
  • Legumes such as lentil, bean, chickpea, pea, etc.
  • Unrefined grain

The high glycemic load carbohydrate are absorbed very fast in the bloodstream and create insulin spike and high blood sugar.

  • A few fruits such as dried fruits
  • Refined carbohydrates like most cereals
  • Sweets, candy, sugary food, jam, honey, etc.
  • Too much food in one serving

Low glycemic food will:

  • Balance insulin
  • Boost glucagon
  • Support thyroid
  • Optimize the production of sex hormones
  • Will stimulate weight loss

Foods that are low in glycemic load are usually high in fiber (read the label) and have been shown to promote satiety by allowing the gradual release of sugar in the bloodstream, it will  prevent craving and promote permanent weight loss.

In my 8 prinicples for healthy aging, the nutrition is based on low glycemic carbohydrates.

Most personal trainer, doctor, and nutritionist use glycemic index instead of the glycemic load.

Unfortunately it is the reason why some nutritionists still believe that carrot, pineapple or melon should be eliminated from diet.  Glycemic load is based on the carbohydrates in a typical serving size of that food. This allows us to get a clear picture that eating a cup of carrots or watermelon is not going to raise our blood sugar in comparison to eating 50 grams of that food.

For more informations, you can email me.  I work in Palm Beach, West Palm Beach and Palm Beach Gardens.

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Carbohydrate — Healthy Lifestyle Trainer
March 21, 2010 at 6:28 pm

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