Post by RightEatingHabits.com Filling up your plates with low glycemic index foods (or low GI foods) is a successful weight loss strategy that has worked for many people. But knowing the glycemic index of a particular food is not enough. The glycemic index doesn’t tell you how much of the food is carbohydrate, an important factor for weight loss. A more accurate measure is the glycemic load (GL) as it takes into account both the glycemic index and glycemic load of a food.
What is The Difference Between Glycemic Index and Glycemic Load?
The glycemic index measures how fast or slow our blood sugar rises within two hours after eating a particular carbohydrate food. High GI foods such as white bread and waffles trigger blood sugar spikes, fanning hunger pangs and over-eating. The glycemic load, on the other hand, measures the amount of carbohydrate content in a standard food serving.
Eat Low Glycemic Load Foods For Faster Weight Loss
While low GI foods generally have a low glycemic load score, there are exceptions.
For example, that delicious moist Vanilla cake. It makes a great tasting dessert.
Since it is “technically”, a low GI food (GI = 40++), why not have a couple of slices? But wait. With a high glycemic load of 24, eating the cake isn’t going to be a smart weight loss choice. You’ll be packing in a ton of calories. Ditto for white rice. It has a medium GI score, but it has a high glycemic load.
What about a standard portion of watermelon? It is a high glycemic index food (GI = 72). Shouldn’t we avoid it at all costs since its high GI will send our blood sugar levels sky high? But, its glycemic load is low, only 4. You can eat several pieces of the thirst-quenching fruit in one sitting, and you won’t ever get fat – because there isn’t much carb content in it anyway!
Bottomline: Eating low GI foods can make you fat if they happen to be high in glycemic load. You may end up eating more carbohydrates than what your body needs. So, choose your low GI carbs wisely!
About The Glycemic Numbers
A glycemic load of 20 or more is considered high, a glycemic load of 11 to 19 is medium, and a glycemic load of 10 or less is low. A glycemic index of 70 or more is high, a glycemic index of 56 to 69 is medium, and a glycemic index of 55 or less is considered low.
Plan Low Glycemic Meals With Low GI and Low GL Foods
The low GI Diet is still useful in helping us understand how different types of carbohydrates affect our blood sugars. The glycemic load diet incorporates both GI and GL, taking into account the carbohydrate content. For faster weight loss, make sure you include both low GI foods and low glycemic load foods. Familiarise yourself with the GI and GL food charts, and you’ll soon get the hang of it! No time to pore through the lists? Dr. Rob Thompson’s Glycemic-Load Diet Cookbook gives you the shortcut.
Making Right Food Choices For Faster Weight Loss
Apples, lentils, and chickpeas make perfect natural weight loss foods as they are both low GI and low GL foods. However, avoid white starchy foods- white breads, white potatoes, white flour. They are high glycemic load foods. Another eating tip: combining protein with carbohydrate helps to slow down the release of sugars from a meal to the bloodstream. If you have to eat bread for breakfast (choose rye), combine it with a boiled egg.
Low Glycemic Load Diet The Way To Faster Weight Loss
If you want faster weight loss the painless, natural way, get a copy of Dr. Rob Thompson’s Glycemic Load Diet. The discounted book costs less than $11, really a bargain buy.
Dr. Thompson’s other bestseller, Glycemic-Load Diet Cookbook, contains a whopping 150 low GI/low GL recipes! That will certainly take care of the stress of planning the right weight loss recipes that work.
Another great resource on the low glycemic load diet is this book by Patrick Holford. Holford is a nutritionist and author of 30 nutrition books, selling over a million copies worldwide.
Achieve Faster Weight Loss. Discover A Smarter Way of Eating.
These are excellent resources on the Glycemic Load Diet. Click below for instant access.
The Glycemic-Load Diet Cookbook
How The Glycemic Load Diet has helped readers in their weight loss …
“Thanks to THE GLYCEMIC LOAD DIET, I am comfortably wearing clothes that I haven’t been able to wear in ages! It’s been painless to lose what now amounts to 15 pounds and keep it off — and keep going.”
“Rob Thompson’s advice is simple yet powerful: avoid foods that will make you fat, exercise at least once every 48 hours (walking for 40 minutes is ideal), and see how over time your body will become healthy. The weight will come off slowly but surely; anywhere from 1 to 2 pounds a week can be expected. I am personally following this way of life and love how easy and satisfying it is to follow. Do yourself a favor and buy this book. It may not be magic, but it could save your life.”
© Teresa Cheong, RightEatingHabits.com
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