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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

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Last Updated on August 20, 2018

35 Anniversary Ideas to Bring You Closer Together

35 Anniversary Ideas to Bring You Closer Together

Every mature relationship has had a less-than-memorable anniversary. Maybe one of you forgot, or both of you got busy with work, kids, family issues, or something else. Whatever happened, the day came and went without fanfare. And neither of you seemed to notice or much care.

But for the health of any relationship, it’s important to make important days feel special. Anniversaries offer the wonderful opportunity to relive beautiful memories, practice gratefulness for your partner, and to show your love and strengthen your bond. Make this year’s anniversary with your significant other something special  — one that will bring you closer together.

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The best way to create a memorable anniversary is to do something new and different together as a couple. Stretch yourselves a bit.

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While boredom can silently kill a relationship, new experiences reinforce the shared bond you already have and create strong new memories. Just think back to the most significant memories you have right now with your spouse and imagine what new ones you can create!

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While you enjoy your chosen anniversary activity, be sure to keep a positive attitude and make your partner happy too on that day. Leave all arguments and day to day detail behind. Just celebrate your relationship. Whether you’re going to spend the day together at home, getting away, or having a wild and crazy new experience together, you can have your best anniversary yet!

If You’re Staying In

  1. Spend an evening with no technology, just the two of you and maybe a board game. It’s hard to keep ourselves away from our computers and smartphones long enough to have a meaningful conversation. Make a rule not to use your tech and you’ll rekindle your relationship!
  2. Make wine or beer together. If you enjoy drinking together, this is a fun activity to try together. Just remember to buy the necessary equipment ahead of time.
  3. Learn something new about each other. With an open mind, try asking some of the New York Times’ 36 questions that lead to love. They’ll help spark intimacy and will lead to some really honest moments.
  4. Have a lazy day. Breakfasts in bed, spend all day in bed talking and napping. Follow breakfast with champagne and dessert! If you feel like getting more active, cook together or play some games. Here’re some simple breakfast ideas for you.
    • Learn to dance at home. This is best for those active couples who work out together and also enjoy learning something new together. Just go on Youtube to find any music with dance tutorials and learn together.
    • Visit model homes or open houses and plan your dream home.
    • Have a special dessert – champagne and chocolate covered strawberries. Having an unusual treat makes a day feel extra special. If you want to make the dessert really special, try these tasty dessert recipes.
    • Create a playlist of your favorite songs as a couple. Choose songs that tell your story, and songs that you bonded over throughout your relationships. Here’re some love songs ideas for your inspirations.
      • Write your love story. Write it together or ave each of you write your own and then bring them together in an interesting, both sides of the story format.
      • Get a fondue pot. Fondue is a fun way to enjoy melted cheeses (for savory items) and melted chocolate (for sweeter treats).
      • Decorate! Turn your home into a dressed-up french cottage, a sophisticated restaurant, or simply with flowers. The different ambience will immediately change the feel of your home and make it feel like a staycation.
        • Talk about the future together. It might sound simple and everyday, but imagining how you want to spend your retirement together, or planning future trips can be exciting and romantic.

        If You Want to Get Away

        1. Take a day trip together to your favorite spot. If you live in a city, it can be incredibly refreshing to get away for an afternoon and drink in the outdoors.
        2. Go on a scenic drive and stop at a wine and cheese bar. Or, if you’re lucky enough to have lots of options where you live, try a brewpub. There are tons of small craft breweries with fantastic food options too.
        3. Go camping. Relatively affordable and, if the weather’s right, beautiful and romantic.
          • Take an overnight backpacking trip. For the more adventurous couples, backpacking is an even more intense way to challenge yourself physically while becoming one with nature.
          • Take a wine tasting tour. If you live on the West Coast or in the Northeast, take a drive to the nearest winery. Many offer relatively inexpensive tastings and deals if you purchase a certain amount.
          • Take a scenic train trip. Taking the train means less stress traveling: nobody has to drive, you don’t have to stop for breaks every few hours, and you can sleep if you need to!
          • Save up for a destination vacation. What better time than your anniversary to enjoy the beach at a beautiful resort?
          • Explore a new city. Whether you’re on a budget or have a lot saved up, you can have a great time just exploring an unfamiliar town.
          • Rent a cabin for a weekend away, in the woods or next to a lake or ocean. If you like the outdoors but can only take so much nature, try glamping.
            • Go on a retreat. Yoga retreats, meditation retreats, beautiful natural surroundings … they’re all the rage. Search for centeredness and calm with your partner.
            • Spend a day at a food festival. Many cities have fun and affordable food festivals, occasionally based on a theme. Check out your town’s (or a nearby city) calendar for inspiration!

            New & Exciting Experiences

            1. Go spelunking. Dark, damp, and utterly exciting!
            2. Go on a hot air balloon ride. Because the basket is relatively small, this can be a romantic and deeply personal – and yet thrilling –
              experience.
              • Try sky diving. If you and you S.O. are real thrill-seekers, sky diving can really push you to the edge!
              • Explore the underwater world by snorkeling or scuba diving. This may take you far away from where you normally live and work, which is an added bonus.
              • Experience white water rafting.
              • Drive or hike to the highest spot nearby for a new view of the world. America has tons of beautiful mountains where challenging hikes (or drives) can deliver breathtaking views.
              • Take a craft or cooking class. Up your craft skills or food  making skills, and enjoy something new!
                • Take a wine and painting class today. These classes are easily found these days and even a beginning painter can create a nice painting. Challenging but relaxing, fun, and you get to go home with some artwork!
                • Learn to salsa dance. Dancing is a fantastic way to actively get closer and coordinate physically with one another.
                  • Visit a nearby festival you’ve always wanted to go to. Have fun and let go with fellow audience-members!
                  • Spend the day at an amusement park together. Laugh and carry on like teenagers.
                  • Meet new people! At a restaurant, concert, or class, make it a point to meet new friends. Striking up conversation with someone you don’t know – but with whom you have shared interests – can be an adventurous and rewarding experience.

                  Whether your budget is big or small, and whether you have a little or a ton of time together, focus on each other. There are tons of options, in terms of location, level of physical activity, and cost. You can make the day special in a way that’s right for you!

                  Featured photo credit: Photo by Taylor L. Spurgeon on Unsplash via unsplash.com

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