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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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