What Is The Glycemic Index - What Is Glycemic Load - Glycemic Index Explained - Glycemic Index Diet

what's up dudes and what's up ladies

Brian here and in this video we're gonna

look at the glycemic index and glycemic

load I'm going to show you how each of

these is derived benefits and drawbacks

of each of them and some other factors

that affect them so what is the glycemic

index it is a way to analyze

carbohydrate foods based on their impact

on blood sugar levels the GI ranks

carbohydrates on a scale of 0 to 100

based on how much they raise blood sugar

levels after eating foods with a high GI

are rapidly digested and absorbed and

therefore caused large fluctuations in

blood sugar levels lower GI foods are

more slowly digested and produced

gradual rises in blood sugar levels how

is a foods glycemic index value

determined well after an overnight fast

a group of 10 people are given a serving

of a food item this serving contains 50

grams of available carbohydrates

available carbohydrates does not include

the fiber content after the food has

been consumed blood sugar levels are

measured every fifteen to thirty minutes

over a two hour period these results are

plotted on a graph

next the people are given 50 grams of

carbohydrates of a reference food either

white bread or pure glucose the same

process is followed and these results

are plotted the area under the curve for

the reference food is given a value of

100 the area under the curve of the test

food is then calculated as a percentage

of the reference food area whatever that

percentage is is its glycemic index

value this is how the glycemic index

rates foods most organizations use a

high medium and low rating scale

carbohydrates with a glycemic index

value of 55 or less are rated as low a

medium value lies between 56 and 69 and

a high value is 70 or more now let's

look at glycemic load glycemic load is

another way to analyze carbohydrate

foods it takes into account portion

sizes while the glycemic index looks

only at 50 gram carbohydrate amounts

glycemic load looks at the available

carbohydrates in a portion size the

glycemic load equal

is as follows available carbohydrates in

a portion size times the glycemic index

of the food divided by 100 the scale

Fergus emic load is as follows high

equals 20 or more medium is 11 to 19 and

low is 10 and under let's look at a

couple of examples here we have a

serving size of 1 cup of diced pineapple

which contains 19 point five grams of

carbohydrate and two grams of fiber

giving it 17.5 grams of available

carbohydrates and here we have a serving

size of one cup of watermelon which

contains about 11.5 grams of

carbohydrate and 0.6 grams of fiber so

hey it has roughly 11 total grams of

available carbohydrates next we have a

serving size of two slices of white

bread which contains about 24 total

grams of available carbohydrates the GI

value of the pineapple is 66 watermelon

is 72 which puts it in the high GI

category and white bread has a GI of 70

I'm going to put the glycemic load

calculations on the screen for you we

see that the glycemic load for the

serving of pineapple is eleven point

five five watermelon is seven point nine

two and white bread is sixteen point

eight this would put the watermelon in

the low glycemic load category and the

pineapple and white bread into the

medium glycemic load category so as you

can see the glycemic load takes into

account the portion size however over

eating any food will dramatically

increase its glycemic load I'll put a

couple of links in the description box

below where you can see the glycemic

index and glycemic load of many

different foods the glycemic index and

glycemic load are not foolproof let's

take a look at icecream

it has a glycemic index of 36 really

good a serving size of one cup yields a

glycemic load of about eleven point five

two so a low glycemic index and a medium

glycemic load not too bad but why are

these numbers so low well when we look

at the total profile of ice-cream

we see it as 14 grams of fat eight grams

of saturated fat in one serving

so as the body digests it the glucose

release will be slower because the body

has to break down the fat in addition to

the carbohydrates this gives it a lower

glycemic index other things that affect

the food's glycemic index value is how

it's cooked any cooking will raise the

food's value however slow cooking will

not raise a glycemic index value nearly

as much as fast cooking such as

microwaving the more of food has been

processed the higher the glycemic index

value will be and what other types of

foods it is being consumed with will

affect its value as well the glycemic

index and glycemic load can be useful in

relation to blood sugar level spikes

however because the food has a low

glycemic index or glycemic load value

this does not mean the food is healthy

or unhealthy the glycemic index and

glycemic load can be a helpful tool in

evaluating food however it's only one

tool look at the fat content the fiber

content look at how much processing the

food has gone through and how the food

was cooked one last thing many studies

have shown that consumption of lower

glycemic foods has delayed the return of

hunger and decreased subsequent food

intake research continues on that

subject as we always say here try and

increase your whole food consumption try

and minimize the processed foods but

don't be afraid to eat the food you love

just do it in moderation