5 Things to understand about Index List

 

Working the Glycemic Index into Meal Planning Webinar

Video taken from the channel: Diabetes Canada


 

7 high glycemic carbs to stay away from

Video taken from the channel: Cityline


 

Nutrition Basics: Glycemic Index vs Glycemic Load

Video taken from the channel: Thomas DeLauer


 

Top 5 Low Glycemic Super Fruits: Health HackThomas DeLauer

Video taken from the channel: BeFiT


 

What Is The Glycemic Index What Is Glycemic Load Glycemic Index Explained Glycemic Index Diet

Video taken from the channel: Whats Up Dude


 

What is the Glycemic Index?

Video taken from the channel: Diabetes Canada


 

Low Glycemic Eating | Living Healthy Chicago

Video taken from the channel: LivingHealthyChicago


Glycemic Index Level of Common Foods 1. Quality is important, but so is quantity. The GI measures carbohydrate quality by ranking foods based on its effect 2. We rarely eat food in isolation. Think about any large meal you ate.

Chances are many different foods were 3. Not all “low” GI foods. What Is the Glycemic Index? 55 or less = Low (good) 5669 = Medium 70 or higher = High (bad).

The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels. Foods are classified as low, medium, or high glycemic foods. 5 Things Your Athletes Should Know About the Glycemic Index By Leslie Bonci, MPH, RDN, CSSD, LDN Your athletes need to eat carbs every day because they fuel the brain and give muscles energy. 1,2 In fact, athletes need one gram of carbohydrate per one minute of endurance exercise. 2 There are thousands of different carbohydrate-dense foods that can help athletes fuel up and perform at their best.

The glycemic index(GI) is a way of measuring the effects of a food on glucose levels. The GI looks at how high glucose levels rise and for how long after eating. Foods are ranked on a scale of 1-100.

Foods that have a high GI (>70) are more quickly digested and absorbed and increase glucose more than foods with a lower GI (<55). The glycemic index (GI) is a rating system for foods that contain carbohydrate. It helps you know how quickly these foods raise blood sugar. Carbohydrate raises blood sugar more quickly than other nutrients, like proteins and fats.

Some carbohydrate foods raise blood sugar faster than others. Glycemic index determines the impact of the food you eat on your blood sugar. Foods with a high GI causes your blood sugar to rise, thereby secreting more insulin which stores the excess energy. The index value varies depending on factors like food preparation and your metabolism rate. Why is Glycemic Index Important?

The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food’s glycemic index, the slower blood sugar rises after eating that food. Do you know enough about the Glycemic Index to get by?

This quiz will tell you what ANYONE NEEDS TO KNOW to *keep their blood sugars and pH balance stable, *keep up endurance and recovery after a workout, and *lose weight. The Glycemic Index chart below uses a scale of 1 to 100 for Glycemic Index and 1 to 50 for Glycemic Load values, glucose having the highest GI value of 100 and GL of 50. For instance a food with a glycemic index of 30 doesn’t raise the blood glucose that much at all, but GI doesn’t consider how big the serving size is or how much you eat.

List of related literature:

Paying attention to the glycemic index may be unnecessary because current guidelines already suggest many low and moderate glycemic index choices: whole grains, legumes, vegetables, fruits, and milk and milk products.

“Understanding Normal and Clinical Nutrition” by Sharon Rady Rolfes, Kathryn Pinna, Eleanor Noss Whitney
from Understanding Normal and Clinical Nutrition
by Sharon Rady Rolfes, Kathryn Pinna, Eleanor Noss Whitney
Cengage Learning, 2014

The sections that follow delve into the three factors — blood sugar, carbohydrates, and insulin — that combine to make the glycemic index effective for weight loss.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

For further information about the glycemic index, refer to the American Diabetes Association at http://www.diabetes.org/.

“Study Guide and Procedure Checklist Manual for Kinn's the Medical Assistant E-Book: An Applied Learning Approach” by Deborah B. Proctor
from Study Guide and Procedure Checklist Manual for Kinn’s the Medical Assistant E-Book: An Applied Learning Approach
by Deborah B. Proctor
Elsevier Health Sciences, 2016

If you’re interested in learning more about glycemic index and glycemic load—something I recommend highly that you do—you can start with a blog post I did on the subject.

“The 150 Healthiest Foods on Earth, Revised Edition: The Surprising, Unbiased Truth about What You Should Eat and Why” by Jonny Bowden
from The 150 Healthiest Foods on Earth, Revised Edition: The Surprising, Unbiased Truth about What You Should Eat and Why
by Jonny Bowden
Fair Winds Press, 2017

Take the time to become familiar with the glycemic index by reviewing one or more of the lists that are readily available (see Chapter 7 for one specific Web site you can seek out).

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

As nutritionist Jennifer Raymond points out, the glycemic index offoods is considered unreliable by the American Diabetes Association.

“Mad Cowboy: Plain Truth from the Cattle Rancher Who Won't Eat Meat” by Howard F. Lyman, Glen Merzer
from Mad Cowboy: Plain Truth from the Cattle Rancher Who Won’t Eat Meat
by Howard F. Lyman, Glen Merzer
Scribner, 2001

These results would thus suggest that a prebiotic diet could reduce levels of endotoxemia, which are associated with an increased risk of diabetes.71 The management and prevention of T2D is linked with dietary changes, particularly the intake of low glycemic index foods such as those rich in dietary fiber.

“Dietary Interventions in Gastrointestinal Diseases: Foods, Nutrients, and Dietary Supplements” by Ronald Ross Watson, Victor R. Preedy
from Dietary Interventions in Gastrointestinal Diseases: Foods, Nutrients, and Dietary Supplements
by Ronald Ross Watson, Victor R. Preedy
Elsevier Science, 2019

Just what is glycemic index?

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

Part I: What is the glycemic index?1.

“History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook” by William Shurtleff; Akiko Aoyagi
from History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook
by William Shurtleff; Akiko Aoyagi
Soyinfo Center, 2019

For information about the glycemic index, see Resources for Chapter 3.

“Mother Daughter Wisdom” by Christiane Northrup, M.D.
from Mother Daughter Wisdom
by Christiane Northrup, M.D.
Hay House, 2006

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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18 comments

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  • Hi there, have you considered Custokebon Secrets yet? Just do a google search engine search. On there you will discover an awesome suggestions about how exactly you can lost tons of fat. Why not give it a shot? perhaps it’ll work for you too.

  • Does Custokebon Secrets really work? I see lots of people keep on talking about Custokebon Secrets. But I’m uncertain if it’s good enough to lost tons of weight.

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  • She doesn’t qualify why she thinks we need grains. And a breakfast with grains is the worst thing you can do after a night of sleeping. You will just spike your insulin even higher. Eat a veg and protein. Nice options here, but she needs to back up her claim from a scientific / nutritious point of view. Just look up a glycemic index chart and avoid the higher ones.

  • Does Custokebon Secrets (do a search on google) help me lost a lot of fat? I notice a lot of people keep on speaking about this popular fat burn diet plan.

  • Organic strawberries, of course, the way to go because many “dirty dozen” produce lists often put strawberries as the most contaminated with pesticides. Wish i could located some of your other videos on food tips but your site is mostly excercise and i get lost in the tons of excercise stuff.

  • Hello, what would u recomand for a female that has hypoglycemic crisis? No diabete, heathy, young… she has the crisis just before 12h meal. Sorry for my bad english.

  • you are talking about low glycemic foods, and the first the first thing you are cooking with is meat?! Meat is the leading cause of diabetes not sugar. please research this and correct you content. I have a family member who watched your video and asked me a question. so please. Thank you.

  • cold food does not lower GI, that’s a myth based on insufficient research. Test it out yourself, it doesn’t work, don’t believe that

  • So grateful for this information, thank you for posting. It’s truly amazing how they body works and once we understand what is actually good for us, then we can use this to live a more healthier life.

  • I’ve been looking. And this is the first video that I’ve come across after many that explain this concept clearly even better than my doctor. Thank you thank you thank you

  • Sir I am having Lower belly Fat… I am getting married this january n have to lose belly fat n side fat or love handles pls do tell what should i do Do share diet plan n excersise etc?Its like freez fat (stuborn fat)what ever i do but belly is still chubby:(i am tea addicted Drink tea use full sugar (table sugar)now i replace sugar with Shakar (jaggry)Is shakr is healthy?Do give me some tips for losing weight!!!!

  • Very good video! Just one thing, GI doesn’t mean it’s “faster”, all carbs have more or less the same speed. What it measures is rather “how much %” of the total carbohydrates is digested. You can see it even comparing the 2 graphs at 0:42.

  • Hi Tom, here’s some possibly challenging questions would love it if you could do a video on these sometime in the future:

    Why is it that when you are fasting HGH spikes matter since you are not in an Anabolic state anyway.

    How come bone broth is OK to drink during a fast meaning it does not break the fasted state i.e. ketosis, but bcaas do?

    Muscle catabolism is primarily spurred by lack of use, so where is the line between strength training during a prolonged fast to preserve muscle and not strength training during a prolonged fast to discourage catabolism.

    Thank you for all that you do, your videos are entertaining and informative

  • In one of his ads he said Bananas are bad. He’s wrong. They’re low on the Glycemic index. Thomas has used fake Doctors to make a point when he’s been proven wrong so be careful folks

  • “There is a ranking called the Glycemic Index, now it has numbers assigned to it” Yes that is what makes it an Index by definition…..

  • Many thanks, I’ve been looking for “low carb milk substitutes” for a while now, and I think this has helped. Have you ever come across Ronaliana Future Falbala (just google it )? Ive heard some great things about it and my buddy got cool results with it.

  • Diet Plan called Custokebon Secrets kept appearing here on a lot of youtube and I thought they were scams. However after my work buddy follow it, and finally lost tons of weight by using it without starving herself. I’m persuaded. Don’t take my word for it, search for Custokebon Secrets on the google search engine.