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.
What a beautiful girl you are, in every way. But, you are sick darling, hope you get better soon. Your illness is called obesity. Obesity kills! sugar is more addictive than cocaine or any other drug. The sugar industry has yet to admit it. It took forever for the cigarette industry to publicly admit it.
What a waste of time, it’s not clear at all… even the comparison didn’t help. Everyone should know better that wheat is really bad for because of gliadin derived opioides peptides, that is badly digested and wheat raises your blood sugar level big time.. it should be not part of anyone’s diet anyway.. what do you eat everyday of the week and why should be more helpful than this bla, bla, bla.
This is wrong…GL=GI x total carbs. This is a better explanation https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load
I think Thomas should redo this video. If I’m not mistaken, carrots have a high GI and will spike your blood sugar but not for long but same weight in potatoes will spike less but have a higher GL and stay less spiked but much longer time frame.
Some things do have a GI higher than glucose, it’s just the measurement reference. https://extension.oregonstate.edu/sites/default/files/documents/1/glycemicindex.pdf see russet potatoes as an example
Great concise explanation! You should also make a video on how different things like fiber, fat or protein affect how much your glucose and insulin spikes even when the same glycemic load is consumed!
Thomas, thanks for posting about this topic, but I’m still not quite clear on it. Could you please explain in further detail and give more practical examples? For instance, if I eat one ounce of very dark chocolate with a small amount of sugar, is it still very high on glycemic index? What about the load?
For those confused between the 2 let me see if I can show an example.
Coke has a GI of 58(depending on which GI study it’s based on there are multiple). So we’ll use this for comparison between GI and GL of Coke.
100 mL(small glass) = 11 grams of sugar = a GL of 6.4 330 mL(one can) = 37 grams of sugar = a GL of 21.5 600 mL(large cup) = 67 grams of sugar = a GL of 38.9
Can you please discuss the correct way of fasting for women suffering from PCOS /PCOD. There are so many videos with contradicting information. I have no idea what to follow
Thank you for your awesome and excellent videos. I have hemochromatosis (Iron overload), high blood pressure, and I’m allergic to all seafood. My ultimate goal is to get healthy and eliminate my blood pressure meds. I just completed a very intense liver cleanse and want to start on keto. I know mostly everything has Iron and a lot of vegetables are very high on Iron. Any tips or ideas that you can pass on? If all possible can you email me [email protected] yahoo.com. Thank you for all you do.
Worrying about the Glycemic Index doesn’t make sense unless you eat the food separately from any other nutrients. Any type of carbohydrate no matter how high the GI is if you combine it with protein and fat that will make it a much lower effective Glycemic Index. A good example of this is ice-cream which has a very low GI and is a processed food. In general fruits will have fiber which helps regulate the digestion of it., and they’re a great choice:)
Lowest Glycemic Fruits. Low Glycemic doesn’t mean Low Sugar. Low Glycemic is how it effects the body. Low Glycemic is a GI score of 55 or Lower: All Fresh Fruit Non-Processed
Best of ALL #1 Avocado with GI score: less than <15 #2-Cherries. GI score: 20. GL score: 6…. #3-Grapefruit. GI score: 25. GL score: 3…. #4-Dried apricots. GI score: 32. GL score: 9…. #5-Pears. GI score: 38. GL score: 4…. #6-Apples. GI score: 39. GL score: 5…. #7-Oranges. GI score: 40. GL score: 5…. #8-Plums. GI score: 40. GL score: 2 (GL score is 9 for prunes)… #9-Strawberries. GI score: 41. GL score: 3.
The starch diet is best. Low fat plant-based diet. in this diet, carbs are a good thing. no oils, no meats, no dairy. for better weight loss make sure no avocados or nuts&seeds while on the starch diet. I have been on this diet for 18 days and I have lost 6 1/2 lbs.
The Grains = breads, cereals,potato’s,rice trickle down into your BUTT & makes it bigger!! Add some sweet fruit & you have the beginnings of diabetes …..
Hello there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you’ll find an awesome guidelines about how exactly you can lost tons of weight. Why don’t you give it a chance? perhaps it can work for you too.
Many thanks Thomas for all you do in educating the masses who have varying rates of understanding of the Keto, low carb, IF and Omad process. We are all constantly learning from you.
There is a ted talk about research into blood glucose and individuals. It’s been discovered that there is no one rule, you need to find yours. Some people can be opposite to the accepted theory. These researchers believe that you monitor your blood sugar and see what effects you. Some people just need to stay away from carbs full stop
Thanks, brother. I had an idea based on context in other videos. Short answer, Dr Atkins “induction” is a good way to live. That means 20 net carbs a day. I don’t get carried away myself too much on a lot of protein or a lot of fat.
I have not had a piece of bread for 11 months and 5 days, last month I had a cup of Mashed Potatoes and it did not spike me, I am going to have another cup of Mashed Potatoes Wednesday (Liver Day at the Buffet) Life is GOOD!
that didnt really clear it up, especially when you start mixing things eg what index or load does a peanut butter sandwich give you? bread is 75 GI and PB is 15 GI but what there load and GI when combined? does it matter if you have 200 cal of PB on one 75 GI slice of bread vs 2 slices?
Hi Tomas, before I get into my question thanks for the great content, it has helped me stick to Keto. Ok so my question is if I’m going to have a”cheat” day what food do you recommend? Or is it something I should try to avoid as long as possible. I’m planning a cheat day in about a month lol but was not wanting to go overboard and didn’t want to have foods that could seriously do harm to me. Any suggestions would be great, thank you.
Thomas I normally love the way you explain very complicated systems in our bodies but unless I missed something in this video which you started not saying it will be simple. How is 1 slice of wheat bread 75 but 100 slices still 75. In your example eating 2 slices at 75 surely the load is 2×75 so therefore 150? Then I can see the load. Or have I missed something that you assume we know. Also there is a great misunderstanding with the GI acronym which I know you didnt use but could of been included.
Thomas what do you think of Dr. Joel Fuhrman Suposedly Dr. Oz favorite Doctor? He promotes no meat no dairy just all nutrient rich foods. He says meat promotes some kind of harmful growth hormones. And says dairy is also harmful and these things are bad for diabetics
I agree I really do wish that people would make simple videos for simple topics I lose the will to live when people waffle on usually padding their video out by either repeating themselves or filling it with useless or unrelated information the clear concise information in this video is so much appreciated by me thank you
This is why I sub to your channel Thomas. I actually understand & enjoy science now then I ever did before. Keep it coming bro. ���� ✌��������������������
It would be a waste for you not to get rid of body fat when other typical people are able to shed weight quickly by using Custokebon Secrets (do a google search).
The glycemic index is only half the story and makes this whole presentation misleading. You must also consider the glycemic load. Watermelon has a very low glycemic load, far better than the apples. She says “don’t worry about eating too much watermelon,” but doesn’t explain why. For its portion size, the watermelon has a very low GL, excellent for keto and low carb eaters. Corn flakes and watermelon are NOT the same, they impact blood insulin in dramatically different ways. Also oranges may be “low” GI and low GL, but have more than 13 grams of net carbs, putting them way out of the low carb category.
They really should have made it clear that white bread and whole grain bread made with flour are exactly the same. Most people will miss the fact that the “good” bread they showed is made with sprouted grains, not flour.
First 0:26 seconds in..”Carbs are sugar molecules” No they are metabolized into sugar molecules, “The Carb” is its own molecule….if you want to use that dotard over the top analogy…
Hey Thomas I need to have umbilical hernia surgery and wont be able to workout for awhile. I’ve lost 60lbs in 8 months following you. I also train 5 days a week. Mostly I.F. and low carb, not full keto. Should I do keto or more fasting while layed up so I dont gain a ton of weight? Thanks!
I have eaten too much dates,fruits influenced by rawfoodists and too much grains.I got sick.It totally destroyed my skin. Eat all the fruit I want I heard, I will now eat lowcarb vegan with mostly,greens and little protein,fat,little fruits low glycemic and little berries.this is best for my stomach,
I just read that there is 12 grams of carbs in cup(152 grams) of watermelon. To get to 50 grams of carbs for watermelon you have to consume at least four cups or 600 grams of watermelon to calculate glycemic index. Is this realistic?
I appreciate your top notch/peer reviewed information. I appreciate the fact that you educate people without having a political agenda. I have been following you for a long time.. and you have said numerous upon numerous things of value…. the one thing you said that I use daily with my friends and clients etc. is the term, #ForwardThinking. ��
It’s down right pathetic the food that is served in hospitals. They either don’t know, or don’t care about true nutrition for their patients. And I was upset because the speech therapist didn’t actually do therapy! I had to get on the Internet to find exercises to teach my husband how to swallow again. AND I had to tell the nurses and doctors how to unclog a feeding tube!!! So, with that said, I take these kinds of videos with a grain of salt. People need to do extensive research, and not rely on these so called experts.
Is it beneficial to add low GI foods to your higher or moderate GI foods? I guess my question is will this trick the body into breaking down high GI foods slower or vise versa?
Glycemic index should be discussed with glycemic load. Further how we combine foods is also important as certain foods, for instance vegetables can reduce glycemic index of others. I prefer using the word glucose because sugar can refer to other simple carbs such as cane sugar milk sugar and such. After all it is glycemic index not sugarmic index.
Anything white is bad, white flour, white sugar, white milk, white bread, and chicken bei g injected with chemicals which cause cancer use your own judgment doctors not for us if I find one doctor who truly help u live will be a miracle, most make money to keep us sick or dead to make money off organ trafficking learn about allergies it cause tons of health issues, doctors want tell u about allergies cause arthritis, inflammatory diseases, asthma, they will call it cancer,lies its allergies, look into it,dont eat store bread that expensive grain bread average person want but for high in cost,no rice,fasting is good, allow body to heal from digestion food to much,tons have food allergy from being exposed to pesticides poisoning in our environment and pharmaceutical drugs in foods and water, which caused us to be sensitive to foods
I feel so not right about whatever diet keto or low n high gi thingy. Bread n rice are bad for health. many people in this world are starving, got nothing to eat. Just don’t eat too much n donate your extra food!
Hi Thomas! Do other foods (that are touted as low sugar, eg. almond butter) light up the nucleus acumbens like sugar and other high glycemic index foods? I seem to have trouble stopping with the almond butter and believe it is addictive like sugar despite being low carb. Thanks for your inputs!!!
I question the statement “need grains” in diet. The word ” need” is the issue.. really? I don’t think so. Grains and farming made civilization and human populations to grow and go beyond Hunter gather stage, But!! That doesn’t mean the grain was healthier for them.. it just was an easier way not to starve, IMO. Don’t get me wrong, I’m not a carnivore or hater if grains, but we should be honest and truthful about what our bodies need vs what we like.
Homemade White bread is better for your body. Vegan diet is best for your health, the planet and animals! Brown rice and wheat isn’t good for your body!
My thoughts is that the dietitian is influenced by the snack industry…��…Folks are going keto with intermittent fasting is killing the snack industry and Weight Watchers stock. Eliminate the grains, go low carb and high fat for better health.
The basic research methods and reporting of Glycaemic Index is fatally flawed. Inter-individual variation is enormous but the blood sugar variation of the same food in the same person on different days is so unpredictable as to make the tables useless. Just get rid of the carbs. They are a drug, not a nutrient
the most important ones are missing: insulin index / insulin load. Eating 100gramms of salmon, how much insulin would it spike? btw for those who are still confused: glycemic load is way more important, because it tells you how your bloodsugar will rise when eating 100g of a specific food. glycemic index is only telling you how much your bloodsugar will rise, when you eat 50g of sugar for a specific food. you got to eat tons of carrots to get to 50g sugar but only a small piece of baguette bread will spike the same as the tons of carrotts, still carrots and baguette have the same glycemic index of 75.
The only good carb grows above ground and is never a fruit. A good carb can not be a grain or rice. Brown bread is still not good for you. Sweet potato is not good for you. These women are dangerous.
Hey Cityline, your description is wrong. “She reveals the carbs with the highest glycemic index—meaning these foods enter your blood stream SLOWER (is wrong) than the carbohydrates with low GI.”
Diet Plan known as Custokebon Secrets kept appearing here on many videos and I thought they were scams. However after my cooworker follow it, and finally lost lots of weight with it without starving herself. I’m persuaded. Do not take my own word for it, search for Custokebon Secrets on the google search engine.
Not working. However, please ensure you also include education on glycemic load as glycemic index is an incomplete tool to use without it. It truly makes a difference in making your food choices.
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.
What a beautiful girl you are, in every way. But, you are sick darling, hope you get better soon. Your illness is called obesity. Obesity kills! sugar is more addictive than cocaine or any other drug. The sugar industry has yet to admit it. It took forever for the cigarette industry to publicly admit it.
What a waste of time, it’s not clear at all… even the comparison didn’t help. Everyone should know better that wheat is really bad for because of gliadin derived opioides peptides, that is badly digested and wheat raises your blood sugar level big time.. it should be not part of anyone’s diet anyway.. what do you eat everyday of the week and why should be more helpful than this bla, bla, bla.
This is wrong…GL=GI x total carbs. This is a better explanation https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load
I ate a whole pot of Spaghetti and ended my night with a whole pan of Shrimp Egg Pizza. I’m currently 53kg 5ft2. And I swim/walk daily.
I think Thomas should redo this video.
If I’m not mistaken, carrots have a high GI and will spike your blood sugar but not for long but same weight in potatoes will spike less but have a higher GL and stay less spiked but much longer time frame.
Some things do have a GI higher than glucose, it’s just the measurement reference.
https://extension.oregonstate.edu/sites/default/files/documents/1/glycemicindex.pdf see russet potatoes as an example
Good day Sir fan here from the Philippines..
is it ok after a high fat and moderate protein meal,
i eat a 20grams of carbs like wheat biscuit or
peanut butter with 20 grams of sugar?
or by eating 20g of sugar or carbs after a high fat meal will make me store fat with the fat and sugar transfer into the cell together?
Great concise explanation! You should also make a video on how different things like fiber, fat or protein affect how much your glucose and insulin spikes even when the same glycemic load is consumed!
Thomas, thanks for posting about this topic, but I’m still not quite clear on it. Could you please explain in further detail and give more practical examples? For instance, if I eat one ounce of very dark chocolate with a small amount of sugar, is it still very high on glycemic index? What about the load?
For those confused between the 2 let me see if I can show an example.
Coke has a GI of 58(depending on which GI study it’s based on there are multiple). So we’ll use this for comparison between GI and GL of Coke.
100 mL(small glass) = 11 grams of sugar = a GL of 6.4
330 mL(one can) = 37 grams of sugar = a GL of 21.5
600 mL(large cup) = 67 grams of sugar = a GL of 38.9
I can’t eat my favorite cereals anymore, I just come crashing down 2 hours later with the shakes.
I’ll stick with eggs and bacon for my breakfast.
I eat my food at night. 1 meal a day.. the advice here is useless to me. Oats are the best grains along with buckweat. I dont bother with the others.
Can you please discuss the correct way of fasting for women suffering from PCOS /PCOD. There are so many videos with contradicting information. I have no idea what to follow
Thank you for your awesome and excellent videos. I have hemochromatosis (Iron overload), high blood pressure, and I’m allergic to all seafood. My ultimate goal is to get healthy and eliminate my blood pressure meds. I just completed a very intense liver cleanse and want to start on keto. I know mostly everything has Iron and a lot of vegetables are very high on Iron. Any tips or ideas that you can pass on? If all possible can you email me [email protected] yahoo.com. Thank you for all you do.
Worrying about the Glycemic Index doesn’t make sense unless you eat the food separately from any other nutrients. Any type of carbohydrate no matter how high the GI is if you combine it with protein and fat that will make it a much lower effective Glycemic Index. A good example of this is ice-cream which has a very low GI and is a processed food. In general fruits will have fiber which helps regulate the digestion of it., and they’re a great choice:)
Lowest Glycemic Fruits. Low Glycemic doesn’t mean Low Sugar. Low Glycemic is how it effects the body. Low Glycemic is a GI score of 55 or Lower:
All Fresh Fruit Non-Processed
Best of ALL #1 Avocado with GI score: less than <15
#2-Cherries. GI score: 20. GL score: 6….
#3-Grapefruit. GI score: 25. GL score: 3….
#4-Dried apricots. GI score: 32. GL score: 9….
#5-Pears. GI score: 38. GL score: 4….
#6-Apples. GI score: 39. GL score: 5….
#7-Oranges. GI score: 40. GL score: 5….
#8-Plums. GI score: 40. GL score: 2 (GL score is 9 for prunes)…
#9-Strawberries. GI score: 41. GL score: 3.
The starch diet is best. Low fat plant-based diet. in this diet, carbs are a good thing. no oils, no meats, no dairy. for better weight loss make sure no avocados or nuts&seeds while on the starch diet. I have been on this diet for 18 days and I have lost 6 1/2 lbs.
The Grains = breads, cereals,potato’s,rice trickle down into your BUTT & makes it bigger!! Add some sweet fruit & you have the beginnings of diabetes …..
Hello there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you’ll find an awesome guidelines about how exactly you can lost tons of weight. Why don’t you give it a chance? perhaps it can work for you too.
Many thanks Thomas for all you do in educating the masses who have varying rates of understanding of the Keto, low carb, IF and Omad
process. We are all constantly learning from you.
There is a ted talk about research into blood glucose and individuals. It’s been discovered that there is no one rule, you need to find yours. Some people can be opposite to the accepted theory. These researchers believe that you monitor your blood sugar and see what effects you. Some people just need to stay away from carbs full stop
Thanks, brother. I had an idea based on context in other videos. Short answer, Dr Atkins “induction” is a good way to live. That means 20 net carbs a day. I don’t get carried away myself too much on a lot of protein or a lot of fat.
I have not had a piece of bread for 11 months and 5 days, last month I had a cup of Mashed Potatoes and it did not spike me, I am going to have another cup of Mashed Potatoes Wednesday (Liver Day at the Buffet)
Life is GOOD!
that didnt really clear it up, especially when you start mixing things
eg what index or load does a peanut butter sandwich give you?
bread is 75 GI and PB is 15 GI but what there load and GI when combined?
does it matter if you have 200 cal of PB on one 75 GI slice of bread vs 2 slices?
Hi Tomas, before I get into my question thanks for the great content, it has helped me stick to Keto. Ok so my question is if I’m going to have a”cheat” day what food do you recommend? Or is it something I should try to avoid as long as possible. I’m planning a cheat day in about a month lol but was not wanting to go overboard and didn’t want to have foods that could seriously do harm to me. Any suggestions would be great, thank you.
I was literally thinking about both Glycemic Index and Load yesterday since I was transitioning to a slow carb diet. Excellent timing, Thomas! Haha
Thomas I normally love the way you explain very complicated systems in our bodies but unless I missed something in this video which you started not saying it will be simple. How is 1 slice of wheat bread 75 but 100 slices still 75. In your example eating 2 slices at 75 surely the load is 2×75 so therefore 150? Then I can see the load. Or have I missed something that you assume we know. Also there is a great misunderstanding with the GI acronym which I know you didnt use but could of been included.
Thomas what do you think of Dr. Joel Fuhrman Suposedly Dr. Oz favorite Doctor? He promotes no meat no dairy just all nutrient rich foods. He says meat promotes some kind of harmful growth hormones. And says dairy is also harmful and these things are bad for diabetics
I agree I really do wish that people would make simple videos for simple topics I lose the will to live when people waffle on usually padding their video out by either repeating themselves or filling it with useless or unrelated information the clear concise information in this video is so much appreciated by me thank you
This is why I sub to your channel Thomas. I actually understand & enjoy science now then I ever did before. Keep it coming bro. ���� ✌��������������������
It would be a waste for you not to get rid of body fat when other typical people are able to shed weight quickly by using Custokebon Secrets (do a google search).
The glycemic index is only half the story and makes this whole presentation misleading. You must also consider the glycemic load. Watermelon has a very low glycemic load, far better than the apples. She says “don’t worry about eating too much watermelon,” but doesn’t explain why. For its portion size, the watermelon has a very low GL, excellent for keto and low carb eaters. Corn flakes and watermelon are NOT the same, they impact blood insulin in dramatically different ways. Also oranges may be “low” GI and low GL, but have more than 13 grams of net carbs, putting them way out of the low carb category.
Sweet potatoes jump to the high 90s if baked. Turns them into candy. If microwaved jumps to mid 60s. Of course, no mention of this….
They really should have made it clear that white bread and whole grain bread made with flour are exactly the same. Most people will miss the fact that the “good” bread they showed is made with sprouted grains, not flour.
First 0:26 seconds in..”Carbs are sugar molecules” No they are metabolized into sugar molecules, “The Carb” is its own molecule….if you want to use that dotard over the top analogy…
Hey Thomas I need to have umbilical hernia surgery and wont be able to workout for awhile. I’ve lost 60lbs in 8 months following you. I also train 5 days a week. Mostly I.F. and low carb, not full keto. Should I do keto or more fasting while layed up so I dont gain a ton of weight? Thanks!
I have eaten too much dates,fruits influenced by rawfoodists and too much grains.I got sick.It totally destroyed my skin. Eat all the fruit I want I heard, I will now eat lowcarb vegan with mostly,greens and little protein,fat,little fruits low glycemic and little berries.this is best for my stomach,
I just read that there is 12 grams of carbs in cup(152 grams) of watermelon. To get to 50 grams of carbs for watermelon you have to consume at least four cups or 600 grams of watermelon to calculate glycemic index. Is this realistic?
Cut my carbs to at least 20g a day, eating more veggies, salmon, avocados, good fats, started going to the gym in August and down 18lbs.
Strange, my friend (female) are eating mostly sugar and fat, cakes, pies and tortes, every day. And she is very slender, how is that possible?!
If you eat a plant base diet. No package food, stay away from the sugar, and oils, you won’t have to worry about all this. Much easier.
we absolutely do NOT “NEED” grains, period. Sure, we “Can” eat them but it definitely increases insulin in our body. Grains are NOT essential.
All rice today loaded with arsenic from the warer. Even irganix. Brown rice gas higher concentration than white. Just walkway from all.
Can you tell me if the smoothie listed below is a good low glycemic index smoothie?
I recently made a amazing tart/sweet smoothie that I love.
1 handful blue berries
1 handful strawberries
2 squeezed lemons and 1 cup of water.
I blend it and sometimes put 2 dates if I have them if not 4 drops of liquid stevia.
I appreciate your top notch/peer reviewed information. I appreciate the fact that you educate people without having a political agenda. I have been following you for a long time.. and you have said numerous upon numerous things of value…. the one thing you said that I use daily with my friends and clients etc. is the term, #ForwardThinking. ��
It’s down right pathetic the food that is served in hospitals. They either don’t know, or don’t care about true nutrition for their patients. And I was upset because the speech therapist didn’t actually do therapy! I had to get on the Internet to find exercises to teach my husband how to swallow again. AND I had to tell the nurses and doctors how to unclog a feeding tube!!! So, with that said, I take these kinds of videos with a grain of salt. People need to do extensive research, and not rely on these so called experts.
Is it beneficial to add low GI foods to your higher or moderate GI foods? I guess my question is will this trick the body into breaking down high GI foods slower or vise versa?
Glycemic index should be discussed with glycemic load. Further how we combine foods is also important as certain foods, for instance vegetables can reduce glycemic index of others. I prefer using the word glucose because sugar can refer to other simple carbs such as cane sugar milk sugar and such. After all it is glycemic index not sugarmic index.
Anything white is bad, white flour, white sugar, white milk, white bread, and chicken bei g injected with chemicals which cause cancer use your own judgment doctors not for us if I find one doctor who truly help u live will be a miracle, most make money to keep us sick or dead to make money off organ trafficking learn about allergies it cause tons of health issues, doctors want tell u about allergies cause arthritis, inflammatory diseases, asthma, they will call it cancer,lies its allergies, look into it,dont eat store bread that expensive grain bread average person want but for high in cost,no rice,fasting is good, allow body to heal from digestion food to much,tons have food allergy from being exposed to pesticides poisoning in our environment and pharmaceutical drugs in foods and water, which caused us to be sensitive to foods
I feel so not right about whatever diet keto or low n high gi thingy. Bread n rice are bad for health. many people in this world are starving, got nothing to eat. Just don’t eat too much n donate your extra food!
Hi Thomas! Do other foods (that are touted as low sugar, eg. almond butter) light up the nucleus acumbens like sugar and other high glycemic index foods? I seem to have trouble stopping with the almond butter and believe it is addictive like sugar despite being low carb. Thanks for your inputs!!!
I question the statement “need grains” in diet. The word ” need” is the issue.. really? I don’t think so. Grains and farming made civilization and human populations to grow and go beyond Hunter gather stage, But!! That doesn’t mean the grain was healthier for them.. it just was an easier way not to starve, IMO. Don’t get me wrong, I’m not a carnivore or hater if grains, but we should be honest and truthful about what our bodies need vs what we like.
Homemade White bread is better for your body. Vegan diet is best for your health, the planet and animals! Brown rice and wheat isn’t good for your body!
If you need white rice est basmati glycemic index is below 60 and don’t eat it everyday I eat it every other day along w quinoa and Millet
I got too deep into the Keto game with out knowing the difference, and then it became awkward to bring the question up. Thanks, Thomas.
My thoughts is that the dietitian is influenced by the snack industry…��…Folks are going keto with intermittent fasting is killing the snack industry and Weight Watchers stock. Eliminate the grains, go low carb and high fat for better health.
The basic research methods and reporting of Glycaemic Index is fatally flawed. Inter-individual variation is enormous but the blood sugar variation of the same food in the same person on different days is so unpredictable as to make the tables useless. Just get rid of the carbs. They are a drug, not a nutrient
the most important ones are missing: insulin index / insulin load. Eating 100gramms of salmon, how much insulin would it spike?
btw for those who are still confused: glycemic load is way more important, because it tells you how your bloodsugar will rise when eating 100g of a specific food. glycemic index is only telling you how much your bloodsugar will rise, when you eat 50g of sugar for a specific food. you got to eat tons of carrots to get to 50g sugar but only a small piece of baguette bread will spike the same as the tons of carrotts, still carrots and baguette have the same glycemic index of 75.
The only good carb grows above ground and is never a fruit. A good carb can not be a grain or rice. Brown bread is still not good for you. Sweet potato is not good for you. These women are dangerous.
Thomas I know you where trying to make this video simple but for me you raised more questions then answers. Hope you go into a bit more detail soon.
Hey Cityline, your description is wrong. “She reveals the carbs with the highest glycemic index—meaning these foods enter your blood stream SLOWER (is wrong) than the carbohydrates with low GI.”
Diet Plan known as Custokebon Secrets kept appearing here on many videos and I thought they were scams. However after my cooworker follow it, and finally lost lots of weight with it without starving herself. I’m persuaded. Do not take my own word for it, search for Custokebon Secrets on the google search engine.
Not working. However, please ensure you also include education on glycemic load as glycemic index is an incomplete tool to use without it. It truly makes a difference in making your food choices.