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Glycemic Load, Glycemic Index, and Insulin Index Explained

Glycemic Load, Glycemic Index, and Insulin Index Explained

Glycemic load and glycemic index are variables that measure the actual impact of foods that contain carbohydrates on blood glucose levels. The insulin index of a food demonstrates how much it elevates the concentration of insulin in the blood.

These terms are often used by people who are suffering from diabetes to control their blood sugar levels.

Many diabetic patients actually monitor and control their blood sugar levels by avoiding high-carb foods altogether and choosing to adopt a low carb diet.

In a related study that compared this type of diet to a diet with an average carb intake, over 90% of the individuals in the low-carbohydrate group reduced or totally eliminated their need for diabetes medications.

The Glycemic Index

The glycemic index is simply a measurement of how quickly a carbohydrate food raises blood sugar compared to the same amount of glucose.

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The amount measured is the area under the “two hour curve” when blood glucose is measured for two hours after a meal. The bigger the area, the faster that particular carbohydrate raises blood sugar.

If a food has a high glycemic index (GI), it means that the food is digested and turned into blood sugar quickly. If it has a low GI, it happens slowly.

The way the scale works is that 50 grams of glucose is assigned a GI score of 100. Then other foods are measured and compared to glucose. For example, a food that raises blood sugar 40% as much as glucose is assigned a score of 40.

Many things can affect the glycemic index of a food. For example, it will be lower if consumed with fat or fiber. It will also depend on the individual and the ripeness and cooking method of the food.

Foods with a lower glycemic index (fruit, whole grains) tend to be healthier than foods with a higher glycemic index (candy, white bread), and eating foods with a low GI is correlated with improved health. This has a lot of exceptions, however.

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The Glycemic Index Scale:

  • Low: 55 or less
  • Medium: 56-69
  • High: 70 or higher

Check out this database if you want to find the glycemic index or glycemic load of particular foods.

The Glycemic Load

Another system known as the Glycemic Load (GL) is much better for predicting blood glucose levels after meals because it also incorporates serving sizes.

It is simple to figure out the Glycemic Load if you already know the GI of a food and its carbohydrate content. You simply multiply the Glycemic Index with the amount of carbohydrates in grams and divide by 100.

Glycemic Load (GL) = Glycemic Index (GI) * Carbs in grams / 100

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For example, apples with a GI of 40 and a carb count of 16 grams: GL = (40 * 16) / 100 = 6.4

Therefore foods with a high GI and/or high carb content have a higher glycemic load, while foods with a low GI and/or low carb content have a lower glycemic load.

The Glycemic Load Scale:

  • Low: 10 or less
  • Medium: 11-19
  • High: 20 or higher

The Insulin Index

The Insulin Index measures blood levels of insulin after meals.

These levels are usually correlated with glucose levels, with some exceptions. Some protein-containing foods such as beef can cause a higher insulin response than certain carbohydrate-containing foods.

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The Insulin Index measures the insulin response to various foods, relative to the insulin response to white bread, which is assigned a score of 100.

A food that raises insulin more than white bread has a score over 100, while a food that raises insulin less than white bread has a score of less than a hundred.

Some examples: porridge with an insulin index of 40 is much less than white bread, potatoes with 121 are higher than white bread, and beef with a score of 51 is less than white bread but higher than porridge.

Featured photo credit: pixabay via pixabay.com

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Jae Berman

Health Writer

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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