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Nutrition Basics: Glycemic Index vs Glycemic LoadGlycemic load and nutrient timing -
Get link Facebook Twitter Pinterest Email Other Apps. Written by Adel Moussa published on September 26, High or low GI, carbs in the morning or in the evning, cookies and dingdongs or all bran.
So many questions and way too many answers from rodent studies or studies in obese diabetics but what are Mr. and Mrs. Healthy Average Joe supposed to do? In a recently published paper, Linda M.
Morgan, JiangWen Shi, Shelagh M. Will a high glycaemic excursions in the evening be ameliorated by decreasing the glycaemic index GI of the meal? Or put simply: Does carbohydrate and energy timing make a difference and can this difference be mitigated by chosing the "right", i.
low glycemic carbs e. sweet potato vs. white bread? White bread king or all-bran pauper - is that the question? To answer this world-shattering question and actually prove their hypothesis that both, i.
Breakfast was given at Blood samples were taken 2h postprandial and blood glucose levels were monitored continuously via a "MiniMed continuous glucose monitoring system" that senses interstitial glucose by electrochemical detection in subcutaneous interstitial fluid in 5 min intervals.
The glycemic index is usually applied in the context of the quantity of the food and the amount of carbohydrate in the food that is actually consumed.
A related measure, the glycemic load GL , [6] factors this in by multiplying the glycemic index of the food in question by the carbohydrate content of the actual serving.
The glycemic index of a food is defined as the incremental area under the two-hour blood glucose response curve AUC following a hour fast and ingestion of a food with a certain quantity of available carbohydrate usually 50 g.
The AUC of the test food is divided by the AUC of the standard either glucose or white bread, giving two different definitions and multiplied by The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate.
The result gives a relative ranking for each tested food. Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI; foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI.
A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and can also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion.
The current validated methods use glucose as the reference food, giving it a glycemic index value of by definition. This has the advantages of being universal and producing maximum GI values of approximately For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response.
A disadvantage with using white bread as a reference food is that it is not a well-defined reference: there is no universal standard for the carbohydrate content of white bread.
More importantly, the glycemic response is different from one person to another, and also in the same person from day to day, depending on blood glucose levels, insulin resistance , and other factors.
The glycemic index only indicates the impact on glucose level two hours after eating the food. People with diabetes have elevated levels for four hours or longer after eating certain foods. GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:.
A low-GI food will cause blood glucose levels to increase more slowly and steadily, which leads to lower postprandial after meal blood glucose readings. A high-GI food causes a more rapid rise in blood glucose level and is suitable for energy recovery after exercise or for a person experiencing hypoglycemia.
The glycemic effect of foods depends on various factors, such as the type of starch amylose versus amylopectin , physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal.
In general, coarse, grainy breads with higher amounts of fiber have a lower GI value than white breads. Many modern diets rely on the glycemic index, including the South Beach Diet , Transitions by Market America and NutriSystem Nourish Diet.
Dietary replacement of saturated fats by carbohydrates with a low glycemic index may be beneficial for weight control , whereas substitution with refined, high glycemic index carbohydrates is not.
Depending on quantities, the number of grams of carbohydrate in a food can have a bigger impact on blood sugar levels than the glycemic index does.
Consuming less dietary energy, losing weight, and carbohydrate counting can be better for lowering the blood sugar level. While the glycemic index of foods is used as a guide to the rise in blood glucose that should follow meals containing those foods, actual increases in blood glucose show considerable variability from person to person, even after consumption of identical meals.
The glucose response can rise to a high level and fall quickly, or rise less high but remain there for a longer time, and have the same area under the curve.
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Ketosis and Blood Sugar and drinks Portion plates and guides our body with energy in the form of carbohydrates, fatprotein and alcohol. Glcyemic with carbohydrates include bread, breakfast cereals, rice, pastalegumes, corn, potato, fruitmilkGlycemjc Portion plates and guides, Glhcemicbiscuits, cakes and lollies. The digestive system breaks down carbohydrates in foods and drinks into simple sugars, mainly glucose. For example, both rice and soft drink will be broken down to simple sugars in your digestive system. The pancreas secretes a hormone called insulin, which helps the glucose to move from your blood into the cells. Our brain, muscles and nervous system all rely on glucose as their main fuel to make energy.
Timibg timing is the concept Glycemic load and nutrient timing what you eat should Glcyemic a purpose timimg on what you are Portion plates and guides Fluid replacement for young athletes did. For example, it's not just about how many macros you anf, i. the grams looad carbs or grams of protein, but also about when you eat them. Macronutrients are the big three - carbs, fat and protein. Inside of these carb, fat, and protein sources are what we call micro nutrients. Some argue that micronutrients are why we actually consume macronutrients not solely, but a major contributor. When talking about nutrient dense foods, we are often referring to the micronutrient profile of a food.
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