How to Judge Your Glycemic Load?

Answer 1

How to Judge Your Glycemic Load

by Cynthia Lechan Goodman

There are 2 measures of foods that point to your body's blood sugar levels. The oldest one, the glycemic index is often faulty because it is not based on how much of a food you actually eat, or portions. It just tells you how fast you would digest the carbohydrates in the food. And that tells how fast there is a release of glucose or sugar into your blood stream. So that high glycemic index will raise or spike your blood sugar while foods with lower glycemic indexes will not break down to sugar as quickly.

The glycemic load is felt to be more valuable for health and weight concerns because this just ranks the amount of carbs in the serving of food you would eat. So that foods ranked under 10 are felt to not have much impact on your blood sugar while over 20 rankings can cause blood sugar spikes. Because it is a measured serving of the food, it can indicate the effects of that food better than the glycemic index.

Examples

How does it work with an example, you might want to ask. You do have to pay attention to how much of a food you will really be eating. For example, watermelon has a high glycemic index, so on this scale you might be frightened off of healthy watermelon. But on the glycemic index chart, that means you have to eat 5 cups of watermelon to be getting that potential spike in high blood sugar action. However on the glycemic load calculation--your serving of watermelon is really about 1 cup, and that makes it low on the glycemic load calculation because 1 cup full does not have a total high carb content (what it has is a lot of water!)

Another great example is carrots. Carrots are measured high on a glycemic index but that scale means you would have to eat over a pound of carrots right then and there. But on the glycemic load, which measures a typical portion, carrots are very low, and one good reason it is a great snacking choice for both health, nutrition, and weight control! But don't make the mistake of having a huge glass of carrot juice, because a lot of carrots--much than one serving of the vegetable itself-- go into the juice, so that will put it in a higher glycemic load.

The Categories

Why is your glycemic load and blood sugar important? This will directly relate to your energy level throughout your day and evening, your maintenance gain or loss of body fat. Generally, from eating a diet that is rich in the low glycemic load foods will aid in your slow digestion, improve or prevent constipation, give you added protection against risks of colon cancer and Diabetes

Here are the 3 divisions of glycemic load and some of the kinds of foods that fall into each category.

Low Glycemic Load which means 10 and under.

foods with high fiber including high fiber vegetables except potatoes) and fruits including apples, Oranges, pears, (not potatoes), bran type cereals, chick peas, kidney beans, lentils, black beans, pinto beans in a serving of 3/4 cup, carrots, green peas, grapefruit, watermelon, lentils, cashews, peanuts, milk

Medium Glycemic Load from 11-19

some whole grains such as 3/4 cup of cooked brown rice, c cup of cooked oatmeal, 3/4 cup cooked bulgur, q cup of cooked barley, many whole grain breads for a 1 slice serving, 1 1.34 cup serving size of cooked whole grain pastas, 1 cup of 100percent fruit juices, banana, serving of honey, unsweetened chocolate, sweet potato, graham crackers,

High Glycemic Load of 20 and above

baked potatoes or French fries, just 1 ounce serving of sugary or refined cereals, 1 12-ounce serving of drinks with sugar sweeteners, 1 small candy bar or 3 mini sized candy bars, 1 cup cooked white rice, 1 serving of plain white flour, corn or rice flour pastas.

Low Glycemic Brownie for a Great Treat

The healthy big ingredient here is 1 15 ounce can of beans--black, kidney, cannellini drained of course, 1/2 cup milk (soy milk or low fat), 1/3 cup liquid eggs, 1/4 cup healthy spread like smart balance, 1 tablespoon vanilla, 1/2 cup whole wheat flour, 1/2 cup unsweetened cocoa powder, 1/2 cup agave, pure fructose, or stevia, 1 teaspoon baking powder, 1/2 cup chopped toasted pecans, walnuts or almonds, optional teaspoon instant coffee.

First puree your beans in a blender or processor just to coarse. Then blend in your wet ingredients: milk, eggs, butter or spread, vanilla. Mix together your dry ingredients: flours, cocoa, sugars, baking powder, pinch of salt, coffee if using. Combine the mixtures, pour into a parchment paper lined baking pan, or nonstick pan and sprinkle with nuts. Bake at 350 for about 18 minutes.

Fall Fragrant Chicken Tunisia

Here's a dish that will fill your home with warm aromas, perfect for the new chill in the air. You'll use about 1 1/2 cups chickpeas, drained, 1 onion diced, 1/2 teaspoon curry powder (containing coriander, and cumin), 1/4 teaspoon caraway powder or grind up caraway seeds, a dash of cayenne optional, 4 boneless chicken thighs or cut up boneless breast pieces, 3 minced garlic cloves, 1-2 tablespoons olive oil, 1/2 stick cinnamon, 1 cup chicken broth, 1/4 cup Orange Juice, 1 can chopped tomatoes, 1/4 pound each of peeled carrots cut into small 1-2inch pieces, and white turnips peeled and cut small.

Season your chicken well with the mixture of all your seasonings, rubbing them in. Heat olive oil and brown chicken until golden about 4 minutes each side. Remove the chicken and to this fragrant pan oil, add onions and soften for about 3-4 minutes. Then add cinnamon and garlic and cook another minute. Combine chicken with the chickpeas in a pot or pan, add the broth, juice and tomatoes, and bring to a boil and simmer covered 1/2 hour. Add carrots and turnips and cook covered another 15 minutes. Skim any fat you wish. You may wish to add a spicy sauce to this dish by combining 3 crushed garlic closes, 1/2 cup cilantro, lime juice and olive oil.