Did you know the glycemic index is a valuable tool to measure the impact of carbohydrate foods on blood sugar levels? Watch this webinar to learn more about the glycemic index and meal planning.
Registered nutritionist Dr. Joey Shulman puts Tracy’s carb knowledge to the test. She reveals the carbs with the highest glycemic index—meaning these foods enter your blood stream faster than the carbohydrates with low GI.
Click Here to Subscribe: http://Bit.ly/ThomasVid. Get MY groceries at MY price with Thrive Market: http://ThriveMarket.com/ThomasDeLauer. My Website: http://ThomasDeLauer.com. Top 3 Safest Carbs (Low Glycemic and Gluten Free): https://www.youtube.com/watch?v=j0QmUup77i0. Keto and Fasting vs. Blood Sugar | Ketone Production | Glucose: https://www.youtube.com/watch?v=q74l-ecOi_8. Ketogenic Diet: Low Carbs vs. Slow Carbs | How to Balance: https://www.youtube.com/watch?v=CuUdle3cfdA. Glycemic Index vs Glycemic Load: Nutrition Basics Thomas DeLauer. Special Thanks to my team and Nicholas Norwitz Oxford Ketone PhD Researcher and Harvard Med Student for working diligently on research as well! So glycemic index is how quickly a fixed amount of food or carbohydrates get converted into glucose. So it’s if you have one specific amount, how quickly does that elevate your blood sugar and get converted into glucose.. So for example, glucose is 100. It’s the highest point that you can get to. So for example, wheat bread is a 75. Carrots are a 40. Broccoli is a 15. And eggs are a zero. That’s just how you measure sort of the carbohydrate glucose density of something.. So The American Journal of Clinical Nutrition published a study that was done out of Harvard. Took a look at 12 men, gave them nearly identical meals. So literally they ate the same meal, same calories, the same macronutrients, same proteins, fats and carbs. The only difference was the glycemic index was 37 in one group, and was 84 in another.. https://www.ncbi.nlm.nih.gov/pubmed/23803881. So high glycemic versus low glycemic. The participants didn’t even know their food was different. Now what they found is that the high glycemic index caused a big blood sugar spike and then a strong dip below baseline three hours later. But when they looked at their brains under fMRI, they found that the nucleus accumbens was lit up like a Christmas tree.. The nucleus accumbens is the part that is associated with addiction. So we definitely saw that even when food tastes the same, higher glycemic index will make you more addicted to it. So that’s why you want to avoid high glycemic foods. You want to go low GI, even if it’s comparable foods otherwise.. Now what’s glycemic load? See, people interchange them and they get them mixed up. Glycemic load is how much a non-fixed amount affects your blood glucose. So again, it’s basically our glycemic index multiplied by how much you eat.. So we use that same example of wheat bread. Wheat bread is, no matter what, going to be a 75. Whether you eat one piece of wheat bread or a hundred pieces of wheat bread, it’s still the same glycemic index. It still spikes your blood sugar at the same rate of speed. But glycemic load ends up factoring in how much of it there is. So in this case, wheat bread times two, still 75 GI, but two times the load.. The best way to compare it is like caloric density. We look at one piece of food compared to another and we say, oh, well that’s more calorically dense than the other.. So a simple thing it’d be like a square of butter might have just as many calories as an entire steak. But it’s because the butter is more calorically dense than the steak. So it’s all about balancing this glycemic index and this glycemic load.. So when you look at glycemic load at that number, you want to understand, well, how much of this food is making how much of an impact in my body. So you should always look at glycemic index and glycemic load because this can carry you over for a longer period of time.. Nicholas Norwitz Oxford Ketone PhD Researcher and Harvard Med Student:. https://www.dpag.ox.ac.uk/team/nicholas-norwitz
Top 5 Low Glycemic Super Fruits from Health Hack with Thomas DeLauer is a nutritious list of the 5 fruits with the lowest glycemic load on your body. Find out how fruits metabolize differently and which ones you can add into your diet to keep the carbs down while still getting healthy fats, high omega-3’s and loads of vitamins, anti-oxidants and anti-inflammatory properties. Join Celebrity Trainer & Organic Foods Expert, Thomas DeLauer to learn how to stay healthy and keep on track toward your health and fitness goals. Thomas Creates Loads of Health and Fitness Videos, and you can get more of them at: http://www.ThomasDeLauer.com If you found this video helpful, head on over and “like” Thomas’s facebook fan page at http://www.Facebook.com/Thomas.DeLauer and subscribe to my channel on YouTube at the link below. I’ll see you there! Click here to follow Thomas DeLauer on YouTube for more Health & Fitness Tips: https://www.youtube.com/user/TheTdelauer. Thomas Creates Loads of Health and Fitness Videos, and you can get more of them at: http://www.ThomasDeLauer.com. Click here to sign up for the free BeFiT newsletter for workout tips, recipes and more! http://befit.com/?utm_source=anno&utm_medium=youtube&utm_campaign=2015. Get more out of your workout! Click here to find out how: https://www.befitfitnessnutrition.com/supplements/?utm_source=youtube&utm_medium=befitburn&utm_campaign=anno. Click Here to Subscribe to the BeFit channel: http://www.youtube.com/subscription_center?add_user=Befit. For full selection of great workouts like this one, visit the BeFit Channel on YouTube: http://www.youtube.com/befit. Check out our official website at: http://www.befit.com/. Check us out on Facebook. http://www.facebook.com/befit. Follow us on Twitter at: http://www.twitter.com/befit. Follow us on Instagram at: http://instagram.com/befit. Check us out on Google+. https://plus.google.com/104994741925506474033/posts. Check us out on Pinterest. http://www.pinterest.com/befit. To purchase DVD’s, Check out the Lionsgate Fitness store at: http://www.lionsgateshop.com/search_results.asp?type=fitness&GenreId=8. Disclaimer: Not all exercises are suitable for everyone. If you are concerned about whether the exercises in this or any other diet or exercise program are right for you, do not do them unless and until you’ve cleared it with your physician. This is particularly important if you are overweight, pregnant, nursing, taking regular medications, or have any existing or medical health conditions. The workout tips and instructions included in this video are not a substitute for medical counseling. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. BeFit, its parent, subsidiaries and affiliates are not responsible for any injuries that result from participating in the exercises shown in this program. Enjoy your workout!
In this video I discuss the Glycemic Index and Glycemic Load, what they are, how they are derived and drawbacks.. Transcript (partial). So, what is the glycemic index. It is a way to analyze carbohydrate foods based on their impact on blood sugar LEVELS. The GI ranks carbohydrates on a scale of 0 to 100 based on how much they raise blood sugar levels after eating. Foods with a high GI are rapidly digested and absorbed and therefore cause large fluctuations in blood sugar levels. Lower GI foods are more slowly digested and produce gradual rises in blood sugar levels.. How is a food’s GI VALUE determined? After an overnight fast, a group of 10 people are given a serving of a food item. This serving contains 50 grams of available carbohydrates. Available carbohydrates does not include the fiber content. After the food has been consumed, blood sugar levels are measured every 15 to 30 minutes, over a two hour period.. These results are plotted on a graph. Next, the people are given 50 grams of carbohydrates of a reference food, either white bread or pure glucose. The same process is followed, and these results are plotted. The area under the curve for the reference food is given a value of 100. the area under the curve of the test food is then calculated as a percentage of the reference food area. What ever that percentage is is its GI value. This is how the GI rates foods.. Most organizations use a high, medium, and low rating scale. Show the scale and tell it. Carbs with a GI value of (55 or less) are rated as low, A Medium value lies between 56 and 69, and a high value is 70 or more.. Glycemic load is another way to analyze carbohydrate foods. It takes into account portion sizes. While the GI looks at only 50g carb amounts, Gl looks at the available carbs in a portion size. The GL equation is as follows…(available carbs in a portion size x the Gi of the food)/100. The scale for Gl is as follows, High = 20 or more, medium = 11 to 19, and low is 10 and under. Lets look at a couple of examples.. Here we have a serving size of 1 cup of diced pineapple, which contains 19.5 grams of carbs and 2 grams of fiber, giving it 17.5 grams of available carbs. And here we have a serving size of 1 cup of watermelon which contains about 11.5 grams of carbs, and 0.6 grams of fiber, so it has roughly 11 total grams of available carbs.. Next we have a serving size of 2 slices of white bread, whch contains about 24 total grams of available carbs. The Gi value of pineapple is 66, watermelon is 72, which puts it in the high Gi category, and white bread has a Gi of 70. I am going to put the Gl calculations on the screen for you. And, we see that the gl for the serving of pineapple is 11.55, watermelon is 7.92, and white bread is 16.80.. This would put the watermelon in the low gl category, and the pineapple and white bread into the medium gl category. So, as you can see, the gl takes into account the portion size, however, overeating any food will dramatically increase its gl.. The glycemic index and glycemic load are not fool proof. Lets take a look at ice cream. It has a Gi of 36, really good, a serving size of 1 cup yields a GL of about 11.52. So, a low GI and a medium GL, not too bad. But, why are these numbers low, well, when we look at the total profile of ice cream, we see it has 14g of fat (8g sat fat) in that serving. So, as the body digests it, the glucose release will be slower because the body has to break down the fat in addition to the carb. This gives it a lower GI.. Other things that effect a foods Gi value is how it is cooked, any cooking will raise a foods value, however, slow cooking will not raise GI’s value nearly as much as fast cooking such as microwaving. The more a food has been processed the higher the GI value will be, and what other types of foods it is being consumed with will affect its value as well.. The GI and GL can be useful in relation to blood sugar level spikes. However, because the food has a low GI or GL value, This does not mean the food is healthy or unhealthy. The GI and GL can be a helpful tool in evaluating food, however, it is only one tool. Look at the fat content, the fiber content, look at how much processing the food has gone through, and how the food was cooked.. One last thing, many studies have shown that consumption of lower glycemic foods has delayed the return of hunger and decreased subsequent food intake. As we always say here, try and increase your whole food consumption, try and minimize the processed foods, but, don’t be afraid to eat the foods you love, just do it in moderation.. Other sources…. http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods. http://www.nutritionstyle.net/the-pros-and-cons-of-glycemic-index/. http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
Did you know that it’s important to pay attention to where your food falls on the glycemic index, whether you have diabetes or not? Balanced Babe Sarah Baker explains why, and shows us how to make a tasty low-glycemic lasagna!. Living Healthy Chicago is a health and wellness program that airs Saturday mornings at 9am on WGN, aiming to educate and inspire our viewers to live healthier lives.. Visit the Living Healthy Chicago Website: https://wgntv.com/category/living-healthy-chicago/
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.
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.
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.
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).
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.
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.
It’s still shock me just how many people have no clue about Custokebon Secrets despite the fact that a lot of people using it. Thanks to my mate who told me about this. I’ve lost a lot of fat.
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.
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
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.
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.
It’s still shock me just how many people have no clue about Custokebon Secrets despite the fact that a lot of people using it. Thanks to my mate who told me about this. I’ve lost a lot of fat.
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.