Why Glycemic Load Matters More Than Glycemic Index

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Күн бұрын

What is the glycemic load, and why does it matter more than the glycemic index? Subscribe to Nourishable at / nourishable
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References
pubmed.ncbi.nlm.nih.gov/26160...
www.ncbi.nlm.nih.gov/pmc/arti...
www.mayoclinic.org/healthy-li...
pubmed.ncbi.nlm.nih.gov/12081...
pubmed.ncbi.nlm.nih.gov/19079...
fdc.nal.usda.gov/fdc-app.html...
care.diabetesjournals.org/con...
glycemicindex.com/
www.diabetes.co.uk/diet/glyce...
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You may be familiar with the glycemic index, or GI, because it’s frequently recommended to eat low GI foods for health. The glycemic index is a method used to categorize foods based on how they impact your blood glucose. The way this works is the blood glucose response to a test food, say this whole wheat bread, is measured over two hours, and its compared to the blood glucose response for a reference food, like a sugar drink. Based on these comparisons, foods can be categorized as low GI, meaning that they don’t raise your blood glucose much, medium GI, or high GI, meaning that they raise your blood glucose alot. So it follows that if you want to avoid high spikes in blood glucose that you should avoid high GI foods, right? Well, it’s a bit more complicated than that, because here’s the thing - the method for determining the glycemic index requires eating 50 grams of digestible carbohydrate - so that’s 50 grams of sucrose in the sugar drink, or 50 grams of carbs minus the fiber in the whole wheat bread. And depending on the test food, sometimes 50 grams of carbs is a WAY bigger serving size than you’d ever reasonably eat in a sitting. When I did my GI experiment with Dave’s Killer Seed Bread (not an ad, just a fan), I had to eat three full slices to get 50 grams of digestible carbs. This conundrum is even more striking with watermelon. I’d need to eat 4.5 cups of watermelon to get 50 grams of digestible carbs - that’s nearly an entire watermelon! Previous studies have calculated the glycemic index of watermelon to be 76, which categorizes it as a high GI food. But if we want a tool to help predict glycemic responses in the real world, we need to take the typical serving sizes into consideration. That’s where glycemic load comes in. The glycemic load, or GL, is a ranking system that corrects the glycemic index for the number of carbohydrates in typical serving size. To calculate the GL, you multiply the number of digestible carbs in a serving by the GI and divide by 100. We know that watermelon has a high GI of 76, but it’s mostly water! A typical 100g serving of watermelon has 7g of digestible carbs. To calculate the GL we take that 7 gram serving of carbs multiplied by the GI of 76 and divide by 100 to give us a GL of 5. Foods are categorized into low, medium, or high GL. where a lower GL means a serving of food raises your blood glucose less. This categorizes watermelon as a low glycemic load food - so a typical serving size won’t cause a huge spike in blood glucose. Overall, the glycemic load is a better reflection of expected blood glucose responses to foods based on how much we usually eat in one sitting. That makes it more useful than the glycemic index. There are still some more complications with the applicability of the glycemic load in the real world, and I dig into them in my glycemic responses video series.

Пікірлер: 36

@reginacb79 11 ай бұрын

Also, something so easily forgotten is that in a whole fruit, sugar doesn't come in isolation, rather, it is a complex cocktail of vitamins, minerals, and phytochemicals. Watermelon is chock full of these, contributing to healing the gut and forming a healthy microbiota, which needs to be present to create hormonal health and weight loss in the long run. Drinking just dissolved sucrose shouldn't even be compared to fruit sugars in whole fruits in the first place. The two just don't compare in any way. Also the body is not just a pile of segregated processes i.e. blood glucose levels, insulin, or fat storage, it's a complex whole. People did not get fat and sick eating fruits throughout history. They had healthy guts compared to us and therefore they had better hormone health and insulin resistance was almost never an issue in the first place. Bottom line, when it comes to healthy whole unprocessed foods, including high sugar content fruits, they have the ability to heal our whole organism from the inside out over time, whereas just avoiding foods that humankind have consumed for millennia because they worsen our modern conditions, is just backwards to be. Focus on fixing the gut in the first place and watch everything else fall into place and our modern epidemics disappear. Or avoid fruits and natural carbs like a plague and you still won't be much closer to obtaining healthy microbiome and healing from within - even if your textbook numbers seem better, or even if you actually shed some pounds. Whole health is the goal. Whole food is the tool. Just my $0.2.

@treyt6474 5 ай бұрын

Modern fruits arent the same as the fruits weve been eating for thousands of years, theyve been bred and modified to their current state. Plus we have access year round while for ancestors they were seasonal.

@treyt6474 5 ай бұрын

@@reginacb79 Yeah stress is bad I guess. But the real problem in the US is the damaging lie that "65% of your calories should come from carbohydrates". The cheapest being refined sugar and highly processed and hybridized grains. Fruits contain a lot of great nutrients dont get me wrong, but berries and vegetables are a better option.

@treyt6474 5 ай бұрын

@@reginacb79 Im interested on your definition of "healthy carbs"? Do you mean vegetables? Or fruits? Because berries are better than fruits in every case. They have the same nutrional value with less sugar.

@nauticahereford6652 2 жыл бұрын

This is so helpful because I was feeling guilty for consuming watermelon! Thanks for this!

@m.m.574 Жыл бұрын

Same, I’m eating my favorite watermelon as I’m watching this vid

@garethgordon9141 3 ай бұрын

Without a doubt the clearest, waffle free explanation of GL. Most other videos fail to point out that GI is based on a standard amount of carbs that, in reality, one would not normally consume. The watermelon example being exactly that. Great job, thank you for your elucidation.

@monopolyn Жыл бұрын

Thank you so much for this video! I couldn’t wrap around the difference between the two and your vid explains it simply and perfectly. :)

@XxMsrSzprzxX 2 жыл бұрын

Nicely done, props for filming in 4k too.

@normansmith1431 Жыл бұрын

thank you Dr. Lara .. valuable info made simple .. 😊

@FastEnglishLessons Жыл бұрын

Awesome, just what I was looking for!

@denisthibodeau3044 3 ай бұрын

Thank you for helping understand GI and GL. I have a better understanding now of GL.

@Efforlesspassiveincome Жыл бұрын

Once upon a time, there was a man named John who loved to eat sugary foods. He enjoyed candy, cakes, and ice cream regularly, but he started to notice that he was feeling more tired and sluggish than usual. He went to see a doctor, who told him that his blood sugar levels were high and that he needed to make some changes to his diet. The doctor introduced John to the concept of the glycemic index, which is a measure of how quickly carbohydrates in food are digested and absorbed and how they affect blood sugar levels. John was surprised to learn that the foods he loved to eat were high on the glycemic index and were causing his blood sugar levels to spike, leading to fatigue and other health issues. The doctor advised John to start incorporating more low glycemic index foods into his diet, such as whole grains, vegetables, and fruits. John took the advice to heart and started making changes to his eating habits. He swapped out sugary snacks for healthier options and started cooking meals with more low GI foods. Over time, John noticed that he had more energy and felt better overall. His blood sugar levels were also more stable, and he was able to maintain a healthy weight. John was grateful to have learned about the glycemic index and how it had helped him take control of his health.

@dvirc218 5 ай бұрын

is this chat GPT?

@saandyy900 2 жыл бұрын

This video is perfect!

@emmathomas4536 Жыл бұрын

Super helpful thank you!

@samyswry7497 Жыл бұрын

You are the best to explain

@viktorija1999 2 жыл бұрын

Great video! Thank you! 😁

@MrRaysuli 8 ай бұрын

That was amazing

@SandyPandyCandy 4 ай бұрын

Great video. Thank you

@rayr.1813 Жыл бұрын

Also in the real world most people don't eat foods in isolation so if I have fruity pebbles alone vs having them with a protein shake my body will process the meal as a whole and respond accordingly

@biggiedetroit224 7 күн бұрын

Thank you!

@Mariana-lk9kw 8 ай бұрын

Thanks!

@dheerajvats4273 Жыл бұрын

Why do we say jaggery causes less insukin spike as compared to white sugar when jaggery has more GI ? GI - area under curve in 2 hours Possible theory - Is it that, spike is more in sugar but area under curve comes out to be less than jaggery, which must be having less spike but more area in 2 hours Is this theory true? What causes more harm. 1) a big spike in blood sugar in less time 2) a more area under curve of blood sugar? There are 2 things caused by insulin spike due to sugar 1. Fat burn stoppage 2. Insulin resistance GI is area under curve so it seems GI is not a good metric to insulin resistance factor. Basically i want to know how to use GI , GL to pick foods for these 2 harms that sugar causes

@TEXASdaughter 9 ай бұрын

While on a diet to lose weight you can eat watermelon 2-3 times a week?

@Zomfoo Жыл бұрын

For those trying to reverse insulin resistance GI matters a lot because the less you trigger an insulin response the better.

@deliageary6638 Жыл бұрын

I think that’s what she’s trying to say - low GL means lower insulin spike. some foods classed as high GI don’t raise your insulin as much as you think because the portion size isn’t taken into account.

@user-dv3rl7kb4o 11 ай бұрын

فدوة اروحلچ 🌺

@tonymurray814 8 ай бұрын

She does not want u perv!!

@10Greencubs Жыл бұрын

👏👏👏

@god_first_self_last1416 5 ай бұрын

I LOVE WATERMELON!! I can definitely eat a whole watermelon, and now I have a medical reason to! lol

@manuelglen 11 ай бұрын

i think the chart is wrong, the chart shows rise in blood sugar and goes down after several minutes, if your blood sugar goes up, the only way for it to go down is to have physical activities.

@uriahdudai 10 ай бұрын

That's not true, the body can turn it into glycogen and fat, thus lowering it back down.