Insulin Part 2 - Glycemic Index vs Glycemic Load

Hi there! Happy Sunday! 

Let's get back into the discussion about our buddy Insulin.

While everything I said previously is true, and a great starting point for losing weight (fat mostly), there is another fun aspect that is important to talk about - glycemic load.

Quick review of previous post: High Glycemic Index (HGI) Carbs are responsible for big spikes in insulin, our fat and sugar storage hormone. So, a good way to manage weight and increase weight loss is to manipulate the spikes in this hormone. Timing the spikes can result in large blocks of time in which your body prefers to burn fat (when protein is present). More on protein soon.

Glycemic Index (GI  <55 is Low) vs. Glycemic Load (GL <10 is low)
Glycemic Load is calculated by multiplying the Glycemic Index (GI) of a food by the number of Carbs present in an average portion of that food (or the amount we might eat). Certain foods are denser than others in that regard. 
Example 1, Carrots
Glycemic Index (GI) is sort of high: 71. Its glycemic load (GL), however, is 7.2 (in the low part of the scale)
Example 2, Corn Flakes.
GI is 84 (high). GL is 23 (high)

So...what exactly should I be avoiding then Austin? The answer is 'nothing'. You should never cut anything from your diet unless it physically causes a reaction. I put this here so that you can strategically plan your meals so as to effectively manipulate fat burning/fat storing zones.  Here is the bullet point version I have condensed for you of the confusing glycemic index/loads. 

  • Pretty much all fruits and vegetables. Yes, even pineapple, watermelon, pumpkin, carrots, corn (corn having one of the highest GL of vegetables in the medium glycemic response range) are GOOD FOR YOU.
  • Generally, potatoes are high on both, not ideal for cutting weight/fat, but can be used strategically. Sweet potatoes have a lower glycemic load than regular potatoes.
  • Milk, even the full fat versions are actually quite low on the glycemic index/load scales.
  • Even wheat breads are somewhat high in GI and moderate in GL, avoiding wheat and refined grains is generally for the better. Save for cheat meals or bulking.

Here is an international list of foods and their respective GI and GL. Kinda cool to check out, but again, look for trends, and plan your diet around what is convenient but fits in your plan to remain in a fat burning-as opposed to fat storing-zone for as long as possible. 

Please let me know if you have any questions! And please take a minute to follow me on Instagram/Twitter and like my page on Facebook. Buttons below!

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