Glycemic Index Too Incomplete to Rely On

The GI alone is much too incomplete to rely on
if you are serious about your dieting.

Note: even though legumes (beans) score well on this list, we would stay away from them when in a fat loss phase of your diet. Beans will make you fat as a hog. LOL. Truth is that if you only keep track of the Glycemic Index of your food you might be wondering why your dieting efforts are failing again and again. More important than the simple Glycemic Index is the Glycemic Load of your meals. Or the total carbohydrate effect your meal will have on the body. Let’s compare the two.
ClassificationGI rangeExamples
Low GI55 or lessmost fruits and vegetables, legumes/pulses, whole grains, meat, eggs, milk, nuts, fructose and products low in carbohydrates
Medium GI56–69whole wheat products, basmati rice, sweet potato, sucrose
High GI140 and abovebaked potatoes, watermelon, white bread, most white rices, corn flakes, extruded breakfast cereals, glucose
Ok, so you say you’ll stick to medium and low GI foods. But how much of each to stay in a low GI zone?

GLYCEMIC LOAD. A Much More Helpful Number to Use.

All right, you know that most pros in the fitness industry agree that in order to rapidly shed fat, you should stay with the Lower GI foods only. But you need to always take into account the Glycemic LOAD. What is this Glycemic Load business anyway?
Glycemic Load (GL) is the total carbohydrate effect brought on by a specific food, on your system.
Glycemic load is the most essential and least understood part of a low-glycemic diet plan. If you do not take note of the GL values, you could eat only low-glycemic foods and still fail in reducing body fat.
GL addresses portions and quantity. A low-glycemic diet plan requires eating foods that are gradually digested and absorbed into the bloodstream, this controls the release of insulin and thus supports a balance of body fat to lean ratio.
The glycemic index of a particular food is a measurement of the food’s effect on a person’s blood glucose, but it does not take into consideration portion size or multiple servings, that affect glycemic load.
With many foods, such as with raw or steamed broccoli, you could eat all you want because of the high fiber content and the very low glycemic-index value. This is the case for countless fresh fruits and vegetables.
However, caution should be exercised when eating quantities of products containing grain or non-vegetable carbohydrates. A piece of whole-grain bread may have a glycemic load of 50, which is considered low. But, four slices of whole-grain bread adds up to a Glycemic Load that can create a spike in blood glucose and a subsequent release of insulin. This will start the fat storage cycle again. The glycemic load should always be measured in planning portion sizes and number of servings in your diet plan.

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