DO YOU KNOW THE DIFFERENCE BETWEEN GLYCAEMIC LOAD AND GLYCAEMIC INDEX ?
Each time I counsel a diabetic patient at the hospital or in the pharmacy, I ask ' Has anyone informed you about glycaemic loads of foods'. The answer would most (if not all) of the time 'No' and 'What's that?' This is quite incredible because it is SO important for diabetics and those with metabolic syndrome to understand. In fact, everyone remotely concerned about preventative heath should have an awareness of GI and GL foods as it affects your insulin levels which have a knock on effects with cortisol (stress hormone). Eating LOW GL foods helps stabilize blood sugar levels, lower insulin and reverse the 'pot belly' 'muffin top' stubborn fat which deposits around the abdomen otherwise known as VAT (no it's got nothing to do with the tax man, it's visceral adipose tissue). VAT is formed largely due to raised cortisol level. This is also why intermittent fasting is so amazing at helping people control high insulin levels and shed off stubborn fat.
Glycaemic Load is a ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving of food.
Foods with a glycaemic load (GL) under 10 are considered low-GL foods and have little impact on your blood sugar; between 10 and 20 moderate-GL foods with moderate impact on blood sugar, and above 20 high-GL foods that tend to cause blood sugar spikes.
The glycaemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the blood stream. In other words, how quickly foods break down into sugar in your bloodstream. A food with a high GI raises blood sugar more than a food with a medium to low GI. However, the glycaemic index does not take into account the amount of carbohydrate in a food. So glycaemic load is a better indicator of how a carbohydrate food will affect blood sugar. Watermelon for example as high GI but low GL because it has low carbohydrate contents. Below are lists of low GL foods you can incorporate into your diet to help stabilize your insulin levels which in turn will improve your mood, alertness , energy levels and loose any excess baggages !
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