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The Glycemic Load - More Useful Than the Glycemic Index 

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Tags:  glycemic index food list  low g.i foods 
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Published:  January 09, 2012
 
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Slide 1: ==== ==== Discover The Secrets To Using the ‘Glycemic Index’ to Melt Away Fat & Quickly Get the Lean Body of Your Dreams! http://www.glycemic-index.ca ==== ==== For many people, especially the uninitiated, the complexities involving the relationship of the glycemic index and glycemic load often result to confusion in getting accurate calculations. As an advisable option, it is always recommended to best start with the index before going with the load. When the functionality of both are fully understood, it will surely lead to a successful implementation of their functions. Measuring the Glycemic Load (GL): Formula Though they function to assist each other, the load has long been considered to be a more useful and accurate calculation of both the type of carbohydrate and its quantity than the glycemic index. In fact, the glycemic load is an accurate measurement of both the index of a particular food and the amount of carbohydrate per serving of that food. In measuring the GL, the GI is multiplied by the number of carbohydrate grams per serving and dividing it by 100. The glycemic formula appears like this: GI x Number of Carbs/100 = GL. A Fundamental Difference Between The Two The core difference between them is that the index measures how fast foods are digested by our system and how fast they are converted into glucose or simple sugar, while the load is the measurement how much carbohydrate there is per serving size of food. Though they uniquely differ in function, yet they work together in helping us select healthy portions of food per serving (GL) and by giving us accurate idea how to identify bad carbohydrates from the good ones (GI). In other words, glycemic load is a measurement how much carbohydrate there is per serving, but it needs the help of the glycemic index in order to make it accurate. The glycemic load, therefore, cannot function without the measurement supplied by the glycemic index. A Scale Comparison The GI and the GL work hand-in-hand in achieving accurate measurements by using their respective scale structures. To illustrate it further, a glycemic load of 1 to 10 is regarded as low, while 11 to 19 is considered medium, and of 20 and up is regarded as high. Now with respect to glycemic index, food has a low index if it is ranked 1 to 55, food with 56 to 69 is considered medium, while food with glycemic index of 70 to 100 is regarded as high. A very comprehensive chart comparing the two can be obtained at many sites online, including the one provided on the resource box below. As previously stated, glycemic load cannot function independently from the glycemic index. In fact, in order to get the GL of a particular food, the GI of that particular food must first be measured. In
Slide 2: other words, there is a healthy dependency between the glycemic index and the glycemic load, and there is no room for confusion once they are properly understood. To illustrate the healthy dependency of the two, raw carrots have glycemic index of 47, which is low according to the GI scale. Now in every 100 grams of carrots, there is about seven grams of carbohydrates. If we get the glycemic load of a serving of carrots, we need to use the formula in getting the GL: GI x Number of Carbs/100 = GL. Let us take 50 grams serving of carrots: divide 47 by 100, the result is 0.47 and multiply it by 3.5. The GL of 50 grams of carrots is 1.6, which is low. In sum, the glycemic load is not a replacement for the glycemic index, but it does compliment its formula. In fact, it is considered by scholars to complement the GI as, when used in conjunction, they offer a more accurate way to measure the type of carbohydrate and its quantity for each food.The ultimate goal would be to use them in conjunction to attain maximum results. It may seem a little confusing to those who are just getting started on the glycemic index plan, but it should not take much of an effort to get used to looking at the charts and make sure you are consuming the most appropriate foods to supercharge your weight loss. Losing weight naturally and permanently is worth every bit of effort! Lindsey Desner is a health enthusiast and the director of http://www.GlycemicIndexForLife.com. She is committed to help people achieve a healthier and more balanced lifestyle. Lindsey offers free expert advice on topics such as the Glycemic Load Index, which teaches people how to use it in conjunction with the Glycemic Index to choose the right foods to lose weight naturally and permanently. Visit Lindsey's site and sign up for a FREE 10 part mini-course on the secrets of using the Glycemic Load Index to lose weight! Article Source: http://EzineArticles.com/?expert=Lindsey_Desner ==== ==== Discover The Secrets To Using the ‘Glycemic Index’ to Melt Away Fat & Quickly Get the Lean Body of Your Dreams! http://www.glycemic-index.ca ==== ====

   
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