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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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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