Glycemic Load Index (GLI)

As you begin to change your eating habits it is important to understand as much as you can about the food you are eating. One such factor is the Glycemic Index and the Glycemic Load Index.
The Glycemic Index (GI) is a numerical system that rates how fast carbohydrate foods break down into glucose and enter your bloodstream. This is becoming a very popular system that people are using to determine the foods that they choose to eat.
There are some flaws with the GI system and recently more health professionals have considered a more accurate evaluation of our foods and how they work in our body. By considering the quantity as well as the quality of the carbohydrates in any given food, you have a much better way of assessing its nutritional value – this more accurate and effective measurement is called the Glycemic Load Index (GLI). The GLI provides a much better picture of one’s response to a particular food and its overall effect on the rate at which the glucose enters your bloodstream from that food.

GLI scores of 15 or less
Simple carbohydrates, “bad” carbs as many call them, are those that break down very quickly in the body triggering fast insulin release and promoting fat storage. As a general rule these should be consumed very infrequently.

GLI scores of 10 or less
Complex carbohydrates, the “good” carbs, take a long time to digest creating a more steady release of glucose into the bloodstream resulting in a more even release of insulin thus helping to stabilize your blood sugar levels. These foods contain important vitamins, minerals and nutrients that are essential to good health.

GLI scores 11-14
These are considered non-optimal but are still ok to consume.



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