bg0new7.jpg

By viewing this website- you agree to our General Disclaimer and Medical Disclaimer

Read More

Affiliate Disclosure: At absolutely no expense to you, if you make a purchase, we may receive commissions from some links on this website. That is how our community supports itself. I don't recommend anything that I have not used personally or believe in. Thanks!

Get Informed

Glycemic Index vs. Glycemic Load - Understand and Never Get Fat

on in Get Ripped
  • Font size: Larger Smaller
  • 8 Comments
  • Print

Glycemic Index vs. Glycemic Load

If you have been living in low-carb land for a while or just recently started following our fat loss diet, you'll know that keeping your blood sugar under control is the key to weight-management.

If your blood sugar is stable the entire day, it's nearly physiologically impossible for you to to pack on unwanted fat. At the same time, if your blood sugar is stable the entire day and you exercise, it is physiologically impossible for you not to burn fat.

Four isolated donut cartoon charactersCarbohydrates, especially sugar-based foods and drinks, are overwhelmingly responsible for raising your blood sugar. But not all carbohydrates are the same.

There's two scales for estimating the effects a particular food will have on your blood sugar levels- Glycemic Index and the Glycemic Load.

Although the later is lesser known, Glycemic Load, is a significantly better resource for separating the "good" carbohydrates from the "bad" carbohydrates.

We'll explain why...

What is the Glycemic Index?

The Glycemic Index is a scoring system for foods.

It is based upon how quickly 50g of carbohydrates from a food, will increase your blood glucose levels. Every food is given a score between 0 to 100, based upon how similar that food affects your blood sugar levels when compared to sugar.

Fat kidFor example, 4 slices of white bread = 50g of carbohydrates.

When 4 slices of bread are consumed it raises your blood sugar levels by approximately 73% compared to what sugar does. Therefore white bread has a glycemic index of 73.

Foods with a high Glycemic Index act similar to that of sugar and cause a significant spike in not only blood sugar, but also insulin.

If your goal is to gain a shit load of fat or maybe add a double chin.... then I’d highly recommend you eat plenty of high Glycemic Index foods!

However, if you are looking to lose fat or even just maintain a ripped lean physique, keep reading as I am going to let you in on an easy way to do so.

What is Glycemic Load?

 

glycemic load chartUse the 'Glycemic Load' to make your food choices if you are losing weight.

Glycemic Load is also a measure of how much a food will increase a person’s blood glucose levels.

It allows us to rank carbohydrate rich foods based on their overall carbohydrate content per net weight.

Mathematically speaking, Glycemic Load = Glycemic Index X Carbohydrate (g) / 100.

Foods with a...

  • Glycemic Load of less than 10 are considered low Glycemic Load foods.
  • Glycemic Load between 10 and 20 are considered moderate Glycemic Load foods.
  • Glycemic Load over 20 are classed as high Glycemic Load foods.

Foods with a low Glycemic Load have little impact on your blood sugar levels, while high Glycemic Load foods cause a significant spike in your blood sugar.

A spike in blood sugar is quickly followed by a spike in insulin which as we discussed in our article “Why Sugar Makes you Fat” is the quickest way to gain fat!

Interestingly, Glycemic Load was developed by scientist to improve on some of the flaws associated with the Glycemic Index. I’ll talk more about this later.

Why Are They Useful?

Both glycemic index and glycemic load are useful tools.

They both provide us with an easy to understand ranking system for foods containing carbohydrates. See, times have changed and so too has nutrition. Science has come a long way and we know more about diet then we have before. Gone are the days of the low fat and 99% fat free craze.

Why?

Because we know a diet high in carbohydrates is a major cause of obesity and we know that carbohydrates are the number one over consumed macro nutrient by most people. Glycemic Index and Glycemic Load are like the modern day version of low fat and 99% fat free. They help identify something important about that food, and that is its impact on your blood sugar levels.

Using the glycemic index and glycemic load tool allows you to conveniently manage your carbohydrate intake and this is critical if you have any hope of losing fat or maintaining a healthy body weight.

The Limitations of the Glycemic Index

Several randomized trials have investigated the use of low glycemic index diets to control blood glucose, however the results have been mixed to say the least.1  Some of these studies have shown significant improvements in post meal blood glucose concentrations and overall glycemic control, with the adherence to a low glycemic index diet.2,3,4,5

However several randomized trials have not shown significant improvements in glycemic control.6,7,8

This is because glycemic index has one flaw... a significant flaw-

It fails to consider the serving size of the food.Watermelon slice

Let me explain this through a simple example. See watermelon is considered a high glycemic index food, however although the sugar found in it is quickly digested, watermelon barely contains any of this sugar. In fact you’d have to eat a shit load (782 grams to be precise) of it in order to significantly raise your blood sugar and insulin levels.

Nobody eats 782g of watermelon in one sitting!

Similarly, it works in the opposite manner as well. For example, chocolate is classified as low glycemic index. Suggesting that the sugar found in it is slowly digested. However, this because chocolate contains a lot of fat, which slows the digestion of the sugar, so don't fool yourself- it's not "blood sugar friendly" food.

Go By the Glycemic Load to Lose Fat

Glycemic load is a much better choice for those wanting to lose fat. This is because it DOES take into consideration the amount of carbohydrate contained within the serving of a food. Again, let me best explain this through an example. A baked potato has a glycemic index of 85 while a snickers bar has a GI of 55. However, the average size of a baked potato is about 120 grams and this contains 20g of carbohydrates, while the snickers bar has a serving size of 72g and contains 42g of carbohydrates. Therefore, the glycemic load of the baked potato is 17 and the snickers is 23. Low glycemic load allows you to eat many of the foods you like, but ensures the serving size is restricted to minimize the spike in your blood glucose and insulin levels.

Conclusion

Carbohydrates can be included in a weight loss eating plan, however knowing how much and what types is fundamental to the success of this. Glycemic load provides a simple tool to help you understand what effect particular foods have on your blood sugar levels. This means eating to better regulate your metabolic hormones (insulin and glucose) as this important for anyone wanting to lose fat and gain lean muscle. Using the glycemic load is just one simple way for you to find that balance between your intake of carbohydrates and your desired weight loss

Glycemic Index vs. Glycemic Load

(Easy to Understand Video)

Credit to: Kyle Leon at CustomizedFatLoss.com

Glycemic Load Charts & Resources

References

1)  Sheard NF, Clark NG, Brand-Miller JC, Franz MJ, Pi-Sunyer FX, Mayer-Davis E, et al. Dietary Carbohydrate (Amount and Type) in the Prevention and Management of Diabetes. Diabetes Care. 2004;27(9):2266-2271.

2)   Giacco R, Parillo M, Rivellese AA, Lasorella G, Giacco A, D’Espiscopo L, et al. Long-term dietary treatment with increased amounts of fiber-rich low-glycemic index natural foods improves blood glucose control and reduces the number of hypoglycaemic events in type 1 diabetic patients. Diabetes Care. 2000;23(10):1461-1466.

3)   Gilbertson HR, Brand-Miller JC, Thorburn AW, Evans S, Chondros P & Werther GA. The effect of flexible low glycemic index dietary advice versus measured carbohydrate exchange diets on glycemic control in children with type 1 diabetes. Diabetes Care. 2001;24(7):1137-1143.

4) Wolever TM, Jenkins DJ, Josse RG, Wong GS & Lee R. The glycemic index: similarity of values derived in insulin-dependent and non-insulin dependent diabetic patients. J Am Coll Nutr. 1987;6(4):295-305.

5) Brand JC, Colagiuri S, Crossman S, Allen A, Roberts DC & Truswell AS. Low-glycemic index foods improve long term glycemic control in NIDDM. Diabetes Care. 1991;14(2):95-101.

6) Lafrance L, Rabasa-Lhoret R, Poisson D, Ducros F & Chiasson JL. Effects of different glycaemic index foods and dietary fibre intake on glycaemic control in type 1 diabetic patients on intensive insulin therapy. Diabet Med. 1998;15(11):972-978.

7) Luscombe ND, Noakes M & Clifton PM. Diets high and low in glycemic index versus high monounsaturated fat diets: effects on glucose and lipid metabolism in NIDDM. Eur J Clin Nutr. 1999;53(6):473-478.

8) Heilbronn LK, Noakes M & Clifton PM. The effect of high and low glycemic index index energy restricted diets on plasma lipid and glucose profiles in type 2 diabetic subjects with varying glycemic control. J Am Coll Nutr. 2002;21(2):120-127.

Rate this blog entry:

Hi, Chris from Good Looking Loser. "Get a Life" is our safe for work, non-adult site that features lifestyle, health/fitness and style information. Feel free to leave a comment!

Leave your comments

Post comment as a guest

0
Thank you very much for commenting, I appreciate you taking the time to write in.
Your comment and short questions will usually be approved and answered within 48-72 hours.
If you have more comprehensive question or something that you would like to have answered sooner - I encourage you to sign up for the 'Good Looking Loser Forum'.
Most questions will be answered within an hour.
terms and conditions.
mouthwash Friendship standard study aid Hair Loss Perfectionism Foo Cereal Killer Androgenic Alopecia Get Paid frozen food Get Paid Podcast Hair Transplants Bread Tanning Guide eggs appetite suppressants noopept weight loss Winter 2015 Guide to Style RED BURNER Micropigmentation Accutane Licorice Root 2014 Best of 2016 Accessories Gluten fruit juice Progesterone spices Testosterone Will my idea work? DraftKings skin care How to Make Money networking kombucha Cool Stuff Vitamin B17 Lubomyr Online business healthy protein self-esteem Fighter's Diet bullying Proscar secret Dietary Supplements Juvederm Everything Happens For a Reason motivation crows feet audiobooks Ketoconazole Dollar Shave Club pants shirts goal setting protein shake Victor Pride sugar Nothing in Moderation SPF stevia Money Danger & Play Spring 2015 Guide to Style facial Xenoestrogens accepting yourself mentor Get Rich Positivity SMP organic Things I Wish I Knew Fat Loss Winter 2014 Guide to Style T3 affiliate marketing Social Media style Isopure vitamins Stop Smoking dog tags Retin-A Winter 2013 Guide to Style hats Major Retailers activated charcoal DermMatch Copycats and Repackagers Opalescence what not to wear Hair Restoration guide to style Testosterone Killers special foods Buyer Protection Red Pill Necklace friends Be Yourself Estrogen cologne DEMAND Principle vegetarian How to Make Friends dry skin Nordstrom How to Get What You Want pramiracetam bubble butt Ugly Christmas Sweater capitalism African Black Soap Fitness workout clothes Summer 2015 Guide to Style supplements Protein Supplements fashion Anti-Irritability Summer 2014 Guide to Style Costco Fall 2015 Guide to Style Radiesse phenibut Collagen tretinoin Spring 2016 Guide to Style How to Gain Weight Propecia malic acid how to whiten your teeth soy How to Stop Hair Loss Guide how to get out of your comfort zone Invicta Watches Spartan Lifestyle Tom Butler-Bowden cooking Final Verdict Bitter Apricot Seeds Startups anti-cancer Allergies Time Management Skin Care Guide beanies Blackheads Best of Get A Life Dairy Height Increasing Shoes Jobs Dietary Supplement Industry College Lipodrene thyroid Experimental Research scam diets acetic acid regrets ephedrine Testosterone Levels North Korea food pyramid Squats gym gear triglycerides yogi kava tea shorts raw heart disease Tom Hopkins GLL Success Principles Spartan Entrepreneur xtend coconut oil preventing wrinkles fine lines and wrinkles healthy fat oily skin smell great Glycemic garcina cambogia USDA vegan shaving Carbohydrates Elevator Shoes weight gain Adovart TRT Blood Work optimizing testosterone Fantasy Sports Clean Your Room Productivity Ephedra Plastic Surgery BCAAs beard oil Height Nootropics Kratom FDA Block DHT Spring 2014 Guide to Style Douchebag Adrenal Fatigue Return Policies MMA How to Move to a New City Get Style Best of 2015 Hormone Replacement Therapy diets anti-aging insulin Nutrition 101 Get Success herbs padded underwear fasting Parsley Dutasteride Winter 2014 Style Guide Is Organic Worth It? Lipogaine HGH recommendations Pasta Minoxidil depression humidifier Good Looking Loser Body Best Muscle Foods Smoking Cession Odd Jobs Male Pattern Baldness contributors Hyaluronic Acid Financial Success Building a Website Almond Milk smart drugs tanning Kale Gym Motivation How to Start a Website role models Body Fat Dr. Collins soft toothbrush Volcano Blackhead Facial How to Stop Being Negative Lifestyle Amazon sunglasses Anxiety Alternatives best foods to eat Namastain Aztec Clay cholesterol Untold History of USA splenda vegetables oxiracetam How to Make Money Online Breakfast Corporate Influence hoodia Bold & Determined Oatmeal Happy Hippo Affiliate Program Concealing Hair Loss Life or Death Test Zero Carb Protein aspartame Chocolate Silk Winter 2013 Style Guide Get Ripped Fruit cargo shorts 6 Pack YouTube clear skin define success focus RU58841 artificial sweeteners cardio Teeth Whitening insecurity Zuberi moisturizer pimples Finasteride Fall 2014 Guide to Style Have Fun negativity cancer HCG Regenepure Skincare kava Personal Finance Goals Coconut Milk accountability Anti-Anxiety apple cider vinegar How to Stop Smoking Botox Acne oliver stone Beverly International Success Summaries (Books) Liquid Egg Whites Ketosis piracetam toothpaste Racetams Barleans Toppik How to Lose Weight jeans shoes soap Books Kohls hormones Cosmetic Surgery Vornado

GALWrap2Newsletter For Losers

Subscribe to our mailing list

Bonus free content, hidden gems and updates

* indicates required

We will never sell your email or spam you.
Ever. Love you. ~Chris