Glycemic Load

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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glycemic load

Glycemic Load

The glycemic load takes into account not only the rate of entry of a carbohydrate into your bloodstream (the glycemic index), but also the total amount of carbohydrates you eat in one sitting.

The glycemic load predicts how much insulin your body will produce in response to carbohydrates consumed.

In fact, studies at Harvard Medical School show the higher the glycemic load of your diet, the more likely you are to become obese, develop diabetes, and suffer a heart attack.

Why?

Harvard researchers also found the higher the glycemic load of your diet, the greater your levels of silent inflammation.

Once you understand the basics of the glycemic load, terms like high-protein, high-carbohydrate, low-fat, or low-carbohydrate become meaningless.

The key to finding a lifelong anti-inflammatory diet lies in finding a diet with the appropriate glycemic load for your biochemistry.

If the glycemic load of your diet is higher than what you can genetically handle, you’ll increase the levels of silent inflammation in your body due to increasing insulin production.

On the other hand, if the glycemic load of the diet is too low, a complex series of hormonal events occurs leading to increased secretion of cortisol.

Neither is optimal if your long-term goal is wellness.

Calculating the Glycemic Load

Once you find your optimal glycemic load, all you need to do is stick with it for a lifetime to keep silent inflammation at bay.

The glycemic load has very little to do with the actual amount of carbohydrates consumed.

This means food labels aren’t going to be much help.

That’s because glycemic load takes into account the dynamics of the blood-glucose-raising effects of any carbohydrate and its impact on insulin secretion.

The glycemic load of a meal or your daily diet strongly correlates with the amount of insulin secreted.

Adding up the glycemic load of each meal gives you the total dietary glycemic load during the course of a day.

Since grains and starches are made almost entirely of glucose, they’ll have a higher glycemic load than fruits and vegetables, which are richer in fructose.

Although particular foods may have the same amount of carbohydrates, their glycemic loads can be wildly different based on their content of fructose and glucose.

So, a carbohydrate-rich diet based on grains and starches is a high glycemic-load diet that increases insulin and silent inflammation, whereas a carbohydrate-rich diet based on fruits and vegetables is a low glycemic-load diet that reduces silent inflammation.

If you want to keep the glycemic load of your diet under control, it’s just common sense to eat more fruits and vegetables and fewer grains and starches (and, of course, less junk food).

This explains why switching to a fruit- and vegetable-based diet lowers rates of heart disease, cancer, and other chronic diseases.

You’re lowering your glycemic load, which in turn lowers silent inflammation.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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