Jack Challem
See book keywords and concepts |  As a general rule, protein has little effect on blood-sugar levels and therefore little impact on the glycemic index and the glycemic load.
What's Wrong with the Glycemic Index and the glycemic load?
The glycemic index and the glycemic load have become popular references for people who are trying to lose weight and prevent diabetes. Many physicians and dietitians now recommend that their patients eat low-glycemic foods, but we see four key drawbacks to relying too much on the glycemic index and the glycemic load. |
KC Craichy
See book keywords and concepts |  To calculate glycemic load you simply multiply the Glycemic Index of a food times the number of carbohydrates in a serving of food and divide it by 100. I've put a chart at the end of this chapter to show you a sample of the glycemic load for certain foods. A glycemic load of 10 or under is considered low. To learn more about Glycemic Index and glycemic load, go to www.glycemicindex.com.
Low glycemic foods include above-ground dark green vegetables, such as broccoli, kale, and spinach, as well as avocados, nuts, and some fruits, such as blueberries and cranberries. |
Elaine Magee
See book keywords and concepts |  Glycemic load: As glycemic load goes up, HDL cholesterol appears to go down, according to a small study that concluded that glycemic load is an important independent predictor of HDL in healthy people. Along these lines, the National Cholesterol Education Program (NCEP) recommends that most carbohydrate intake be in the form of whole grains, vegetables, fruits, and fat-free and low-fat dairy products. Carbs should be limited to 60 percent of total calories, even lower (about 50 percent of calories) for people with metabolic syndrome who have elevated triglycerides or low HDL cholesterol.
4. |
KC Craichy
See book keywords and concepts | | For instance, a watermelon has an extremely high Glycemic Index, but one slice has so few carbohydrates that the Index is irrelevant. The glycemic load takes into account how many carbohydrates are actually in a serving of food rather than a serving of that same food that contains 50 grams of carbohydrates. To calculate glycemic load you simply multiply the Glycemic Index of a food times the number of carbohydrates in a serving of food and divide it by 100. I've put a chart at the end of this chapter to show you a sample of the glycemic load for certain foods. |
Jack Challem
See book keywords and concepts | | The glycemic index and the glycemic load have become popular references for people who are trying to lose weight and prevent diabetes. Many physicians and dietitians now recommend that their patients eat low-glycemic foods, but we see four key drawbacks to relying too much on the glycemic index and the glycemic load.
First, checking every food's ranking on the glycemic index can be as much of a hassle as counting calories and carbs. | | How Do the Glycemic Index and the glycemic load Fit In?
To appreciate the effect of refined sugar and carbohydrates on your body, it helps to understand a little about the glycemic index and the glycemic load.
Both terms are rankings of how quickly sugar- and carb-containing foods get absorbed and boost blood-sugar levels. High-glycemic foods (such as sugary soft drinks, candy bars, rice cakes, and potatoes) trigger a sharp increase and a subsequent drop in blood-sugar levels. |
Dr. Steven R. Gundry
See book keywords and concepts |  IT'S NOT JUST ABOUT GLYCEMIC LOAD
If you've studied up on Atkins, South Beach, and Ultrametabolism, you may be convinced that by controlling your glycemic load you'll achieve ultimate health. Once upon a time, I believed this, too, but it's not that simple. Most of the diet gurus who talk about "healthy" pasta, whole-grain breads, and rice conveniently ignore the fact that the populations that consume them without apparent ill effects regularly expend large amounts of energy. |
Michael T. Murray and Michael R. Lyon
See book keywords and concepts |  Following a low glycemic load diet.
2. Increasing your intake of dietary fiber.
3. Taking PGX with every meal.
4. Engaging in a regular exercise program.
5. Taking a high potency multiple vitamin with chromium. ţTwo tools to help you choose carbohydrates wisely and to consume modest portion sizes are the glycemic index (GI) and glycemic load (GL).
If you want to get off the blood sugar roller coaster and be free from an appetite in overdrive, you need to make a commitment to regular exercise. |
Stephen T. Sinatra, M.D.
See book keywords and concepts |  Whenever you are battling type 2 diabetes, insulin resistance, or Syndrome X, it is absolutely necessary to maintain a low glycemic load carbohydrate diet, with no more than 40 percent of the calories coming from preferably low glycemic load carbohydrates. The monounsaturated fats and polyunsaturated fatty acids such as alpha-linolenic acid and other omega-3 fatty acids in addition to higher dose proteins do not require a significant insulin release for metabolism.
A Program for Professional or World-Class Athletes
?Multivitamin/mineral foundation program with 1 gram of fish oil
? |
Michael T. Murray and Michael R. Lyon
See book keywords and concepts | | We recommend keeping the glycemic load for any three-hour period less than 20. For more information on planning a low-glycemic load diet, see chapter 10.
EXAMPLES OF gl, GL, AND INSULIN STRESS SCORE OF SELECTED FOODS
Food
Gl
GL
Insulin stress (or glycemic impact)
Carrots, cooked, v4 cup
49
1.5 low
Peach, fresh, 1 large
42 co low
Beets, cooked, V? cup
64 co low
Watermelon, V? cup
72
4 low
Whole-wheat bread, 1 slice
69
9.6 low
Baked potato, medium
93
14 medium
Brown rice, cooked, 1 cup
50
16 medium
Banana, raw, 1 medium
55
17. | | That is where glycemic load comes in. The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption. It takes the glycemic index into account, but gives a more complete picture of the effect that a particular food has on blood sugar levels based on how much carbohydrate you actually eat in serving. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low. For example, let's take a look at beets, a food with a high GI but low GL. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |  In the end, some experts contend that while the glycemic index and the glycemic load may be invaluable to scientists conducting research studies or to sophisticated carb-watching consumers, these measures may be too complicated for many Americans.
So, while Dr. Sinatra and I recognize that some people may wish to learn the GI of certain fruits and vegetables, we believe that your best bet is to simply stay away from fiber-stripped, nutrient-deficient, processed carbs, particularly ones containing high-fructose corn syrup. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |  Yes, watermelon has a high glycemic index (72) — but its glycemic load, which is the far more important number, is a ridiculously low 4. Unless your doctor specifically tells you to avoid it, I see no reason not to incorporate watermelon into a weight loss diet.
Fruit Runners-Up
Bitter Melon
Bitter melon is actually not a melon, but a cucumber-shaped summer squash grown in tropical areas such as Africa, Asia, and South America. It's also known as balsam pear. By either name, it's a great source of fiber, vitamin A, vitamin C, folate, magnesium, potassium, zinc, and manganese. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
See book keywords and concepts |  Glycemic index and glycemic load describe the tendency of foods to raise blood sugar. Eating meals containing foods that are low in glycemic index or glycemic load may influence appetite and other body mechanisms that affect excessive weight gain in children.27'28 A preliminary study reported that obese children using a low-glycemic-index diet lost more weight compared with a similar group using a low-fat diet. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts | | And fat lowers the glycemic load. Plus I get the benefit of the incredibly valuable anti-inflammatory omega-3 s from the fish oil. Alternately (or sometimes in addition), I'll use a whole egg. The fat in the egg accomplishes the same thing, plus I get some protein to boot.
Either fish oil or an egg is tasteless in a well-made juice. Even my darling partner Anja, ever on the lookout for weird ingredients in the concoctions I make for her, doesn't notice them when I sneak them in—and the resultant drink is even more nutritionally complete. | | Unfortunately, the glycemic index is a very misleading measure because it doesn't take into account portion size. The glycemic load is the number that's more important. For now, the take-home point is this: Eat less sugar. And eat fewer foods that convert quickly to sugar in the body (read: almost all processed carbohydrates). If you're interested in learning more about this—something I recommend highly that you do—there are many clear, well-written articles on the subject. An excellent article for beginners can be found at http://www.fatfreekitchen.com/glycemic-index.html. | | That said, it's probably a good bet that winter squash has a higher glycemic load than most green vegetables
(probably a "medium" ranking), and summer squash, which has about one-third the carb content, has a low rating. But remember: I'm guessing like everyone else.
In any case, I think that for all but the most severe cases of carb intolerance, the argument over squash is a tempest in a teapot. Squash is a good high-fiber, low-calorie, nutrient-rich vegetable that you can enjoy on a low-carb diet as well as any other kind of eating plan. As my pal the nutritionist and USDA researcher C. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts | | Revised International Table of Glycemic Index (GI) and glycemic load (GL) Values—2002." http://diabetes.about.com/library/mendosagi/ngilists.htm.
Mercola.com. "Update on Atkins' Obesity, 2-25-04." http://www.mercola.com/2004/feb/25/atkins_ obesity.htm.
Miller, Christine. "Why Did the Numbers Change?" March 26, 2005. http://www.ediets.com/ news/article.cfm?cmi=870253&cid=28. Mintz, Sidney W. Sweetness and Power: The Place of Sugar in Modern History. New York: Penguin
Books, 1985.
Mondello, Andrea M. "Low-Fat vs. Low-Carb Headlines Misrepresent Study Results. |
Jack Challem
See book keywords and concepts | | To appreciate the effect of refined sugar and carbohydrates on your body, it helps to understand a little about the glycemic index and the glycemic load.
Both terms are rankings of how quickly sugar- and carb-containing foods get absorbed and boost blood-sugar levels. High-glycemic foods (such as sugary soft drinks, candy bars, rice cakes, and potatoes) trigger a sharp increase and a subsequent drop in blood-sugar levels. In contrast, low-glycemic foods (such as fresh vegetables) are absorbed slowly, resulting in more moderate increases in blood sugar. |
The Editors of FC&A
See book keywords and concepts | | Because of these and other problems, researchers refined the idea and came up with glycemic load (GL). This takes the GI and applies it to a specific portion of that food. GLs are generally lower than GIs.
You can estimate a food's glycemic load by multiplying its Glycemic Index (with glucose as the reference food) by the amount of carbohydrate contained in a specific serving size, then dividing by 100.
Unless you are diabetic, keeping track of GLs while you shop may be more trouble than it's worth. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts | | The Glycemic Index and Glycemic Load: Boon or Bane for Carb Watcher?
Now that you know it's preferable to monitor your food intake by picking quality carbs that convert to sugar gradually, you also should know something about the glycemic index (GI), a much-ballyhooed or much-criticized tool (depending upon the source) for identifying how much a particular food will raise your blood glucose.
The glycemic index measures the effect that a 50-gram serving of a particular food (eaten by itself) will have on your circulating blood glucose about two hours after you eat it. | | I like the glycemic load, but it's still not perfect, because it still only talks about foods in isolation."
Furthermore, some experts argue, for the average health-minded American, both of these measures may be superfluous.
"I challenge the fundamental concept of the glycemic index," says Jack Challem, writer/editor of the monthly Nutrition Reporter and author of Syndrome X and The Inflammation Syndrome. |
Steven V. Joyal
See book keywords and concepts |  If you are totally confused and frustrated by the concept, terms, and tables associated with glycemic load and glycemic index, you are not alone. Many patients have told us over the years that these aids for choosing the "right" foods to eat to prevent, reverse, or treat diabetes are not easy to use and cause many of them to throw up their hands and give up. Indeed, what many people don't know is that these tools can be very misleading.
Take the glycemic index, for example. Glycemic index (GI) is a measure of how quickly a specific food will raise your blood glucose level. |
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