What Is Glycemic Load And Glycemic Index

The word glycemia comes from the combination of the Greek words sweet and sugar and means the level of glucose ( sugar ) in the blood . The concept of glycemic load and glycemic index unites the influence on this indicator.

Glycemic index (GI) is an indicator that reflects the effect of a specific product on changes in the level of glucose in the blood . GI is measured based on a portion containing 50 g of carbohydrates - the total weight of the product itself is not important. 50 g of pure glucose is recognized as a standard with a glycemic index = 100 .

When glucose enters the blood, the process of insulin formation is started - a hormone that helps the cells of the body to absorb glucose , using it for energy production. The higher the glycemic index of the consumed products, the sharper and faster the changes in glucose will be , which disrupts the balance of this complex system. Products with a low GI (45-55 and below) are considered more useful, since such carbohydrates are converted into energy more slowly, and the body has time to use it up, without requiring constant emissions of fast carbohydrates.

Unlike the glycemic index , the glycemic load (GL) indicator takes into account not only the quality of consumed carbohydrates, but also the quantity. GI is calculated according to the formula: multiply GI by the number of carbohydrates in 100 g of the product and divide by the portion size. For example, the glycemic load hidden in 100 g of watermelon: 72 * 8 / 100 g = 5.6.

The higher the GN, the higher the blood sugar level will jump , triggering an insulin attack. 20 and more is considered a high glycemic load , from 11 to 19 inclusive - medium, and 11 and below - low. At the same time, not only the load of individual products is important, but also the overall indicator. The glycemic load of a healthy person's daily diet should not exceed 100 units. When losing weight or diabetic nutrition in order to normalize the level of insulin, GN should be no more than 60-80 units. day.

How to adjust the glycemic load and accustom the body to stable work without unhealthy fluctuations in blood  sugar levels , explains nutritionist and author of the My Food is Health program Brigid Tietgemeier.

Sleep well and train stress resistance

A long-known and simple truth. The quality of sleep affects metabolism and glycemic regulation. During sleep, the body recovers, stabilizes hormone levels and insulin sensitivity. Lack of sleep is directly related to excess weight and the risk of type II diabetes.

Rest and recovery are critical to eliminating junk food cravings. Lack of sleep increases the production of the hunger hormone ghrelin and lowers the level of the satiety hormone leptin, which in turn leads to an impulsive choice of foods with a high glycemic index , just to eat something tasty faster.

Stress provokes an increase in the production of cortisol, adrenaline and glucocorticoids, which mobilize the body to quickly solve existing problems, without thinking about the general benefit. In addition, the stress response suppresses the activity of other hormones, in particular, insulin, prompting the body to consume more to obtain the necessary energy. This is how the mechanism of stress eating works. At the same time, it is not necessary to want something sweet, you can simply chew everything in a row, stimulating the formation of glucose .

Over time, chronic stress accustoms the body to elevated blood sugar levels , as a result of which cells become less sensitive to insulin signals - insulin resistant. Instead of starting energy production by burning fat cells, the body will demand new portions of food, which threatens not only high blood sugar , but also deposits of fat that is not used.

Limit added sugar

One of the fastest ways to cause a sharp jump in blood glucose is to eat a product containing added sugar . In addition to other consequences, such as making you hungry again, excess sugar depletes antioxidant levels and accelerates oxidative processes. Limiting sweets and a diet rich in antioxidants help reduce the harmful activity of free radicals and protect against oxidative stress.

Follow the optimal plate method

To maintain an optimal level of sugar in the blood, you need to give up sugary drinks, processed foods and polished cereals. Pay attention to whole foods - unprocessed and unrefined cereals, legumes, vegetable oils, greens, vegetables, fruits, as well as wild fish, farm eggs, milk, poultry. It is important to avoid combining whole grains with other sources of carbohydrates, such as oatmeal with berries or complex smoothies with chia seeds.

A balanced combination of ingredients according to the optimal plate method will help regulate the glycemic load , feel satisfied after a meal, avoid a drop in energy and reduce other problems associated with blood sugar fluctuations .

• The greater half are non-starchy vegetables: cauliflower, Brussels sprouts, arugula, leafy greens, zucchini, tomatoes.

• 100-180 g of high-quality protein: organic chicken or turkey, wild salmon, organic tofu, lentils.

• A little healthy fats (1-2 tablespoons): extra virgin olive oil, nuts, seeds, avocado.

• Optionally, a handful of fiber-rich or starchy carbohydrates: sweet potatoes, potatoes, parsnips, quinoa, beans, apples, berries.