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clarify difference Glycemic index foods vs Glycemic load foods

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  • clarify difference Glycemic index foods vs Glycemic load foods

    Some foods on the GI-index can be sky high vs that same food on the G.load index is much lower. For example a potato ...this is a dense food. Loads of glucose and starch! GI is around 90 ( varies what kind of potato ) Higher than white sugar?!
    While it's glycemic load is around 20.

    I love potato's!!!!
    I'am guessing it's still better to eat a little of them, i don't want my suger level spike to high...

    Please advice...want to learn foods that are high and lower in carbs ect. Thanx

  • #2
    If you're concerned about your blood sugar spiking, get a glucose meter at Walmart and some strips and run some tests to see if that's happening. I did after I had some questions a couple of months ago about my body's response to a carb refeed.

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    • #3
      This:WHAT'S THE DIFFERENCE BETWEEN THE GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)? | Diabetes Management
      has some good info that can help you.

      "The Glycemic Index (GI) has been used for many years as guide to the rate at which carbohydrate content is absorbed into the blood stream for energy, and the effect it has on raising blood sugar levels. The Glycemic Index (GI) is a measure of the degree to which a carbohydrate is likely to raise your blood sugar (glucose) levels. The scale is 0 to 100 (based on either white bread or glucose), with 0 being low and 100 being high. The GI compares equal quantities of carbohydrates and provides a measure of carbohydrate quality but not quantity. So the drawback with GI ratings is that they are not based on commonly-consumed portion sizes of foods.

      For example, only about 7% of a carrot is made up of are useable carbohydrates. But because a 50g carbohydrate content is employed as the standard measure for a GI rating of individual foods to show how fast blood sugar level are raised, a larger than normal food portion is used for the GI calculation. In the case of carrots, for example, the amount is equivalent to 1.5lbs - far more, of course, than people normally eat as a snack or part of a meal.

      As a result, the GI rating often overstates relatively small carbohydrate content in a food item like a carrot.

      The reverse is also true, i.e. the glycemic effects of foods containing a high percentage of carbs like bread, can often be understated under the GI system.


      Therefore we recommend using the Glycemic Load index with calculations based upon realistic food portions. GL ranks food according to the effects of actual carbohydrate content in a standard serving size of food.

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      • #4
        Thanks for posting Paleobird - v v helpful.

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        • #5
          Originally posted by Jojogoingprimal View Post
          Some foods on the GI-index can be sky high vs that same food on the G.load index is much lower. For example a potato ...this is a dense food. Loads of glucose and starch! GI is around 90 ( varies what kind of potato ) Higher than white sugar?!
          While it's glycemic load is around 20.

          I love potato's!!!!
          I'am guessing it's still better to eat a little of them, i don't want my suger level spike to high...

          Please advice...want to learn foods that are high and lower in carbs ect. Thanx
          It is a bit confusing, huh? I was confused about it too as I was concerned about my blood sugar and all that- I found this awesome article Health Divas: Glycemic Index And Glycemic Load for Over 100 Common Foods it has a really helpful table showing the Glycemic Index and Load per serving size of different foods! Hope it helps

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          • #6
            Starch = 100% glucose
            Sugar = 50% glucose 50% fructose
            GI measures glucose which is why starchy foods are higher than sugary foods.

            The main lesson of GI is "don't eat starch by itself". I love a potato with dinner but I would never eat one as a snack. The dehydrated wheat and corn snacks most people eat are far worse. As a meal eater I don't care about the individual GI numbers since they all get jumbled together in digestion.
            37//6'3"/185

            My peculiar nutrition glossary and shopping list

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            • #7
              Originally posted by upupandaway View Post
              Thanks for posting Paleobird - v v helpful.
              DITTO. I'm sending that link to a few people after saving it for myself

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              • #8
                Thanx Paleobird, this clarify's a lot....

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