Glycemic Index and Glycemic Load: Know the Difference



By Amber Alexander

Amber Alexander

Much of dieting focus recently has been placed on the glycemic index. While understanding and managing the glycemic index is important, it's equally important to go one step further and understand glycemic load. The glycemic load is a relatively new way to measure the impact of food to blood glucose levels. Simply put, glycemic index represents glucose conversion speed, while glycemic load represents the amount of glucose created.

So What's the Glycemic Index?

The glycemic index is the relative degree to which blood sugar increases after the consumption of food, that is, relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods don't significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels.

For example, sweet corn has an index number of 55 meaning it raises blood glucose levels 55 percent as much as pure glucose. Generally, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods. Previous belief was that simple sugars dramatically increased blood glucose levels while starches such as potatoes and bread were digested slowly. The results from numerous studies, however, show this is not the case. Potatoes, for example, reported an average index of 84, making it one of the higher glycemic foods available.

It's the Diet Stupid!

Looking to lose body fat? If you're counting on relatively low-intensity cardio to get it done you may be counting wrong. While cardio provides many benefits, too many people see cardio as an end-all for body fat loss. To be sure, cardio can create an environment where body fat is burned and also can contribute to creating the all-important calorie deficit required for body fat loss. However, many people fall short of their fat-loss goals by making incorrect assumptions about using cardio, especially assumptions about a cardio-only approach.

Important to note we're talking about mainstream, or low-intensity cardio - the people who trudge away on treadmills at a slow jog for long time periods. High-intensity cardio like going all out for ten sets of 30 seconds isn't suitable for the general population due to conditioning, injury risk and that it's hard and most people just won't stick with it.

Cardio is a great thing; it pumps tons of oxygenated blood through the body, hastens delivery of nutrients to muscles and organs, develops a strong heart and strong lungs, and, at times, can give us a wonderfully euphoric shot of endorphins.  Additionally, cardio requires the body to burn calories, a good thing for fat loss. But here's where some people get badly off track.

7 Reasons Why Workouts Fail You

While literally millions of people workout, very few realize true workout success. Most dabble in the gym on and off, never getting results. They quit working out, usually under a myriad of excuses along the lines of being too busy or of disappointment that "they're just not seeing results".  Below are seven common reasons why workouts fail:

1) No clear goals - If you can't measure it you can't manage it. Too many people head into the gym with either no thought of what they're trying to accomplish or vague goals of "losing weight" and "toning up".

What to do: Be specific and write it down. If the goal is weight loss or body fat loss, identify how many pounds or the target weight, the time element, and what you'll do every day to make it happen. If it's muscle gain, identify things like desired bicep and chest measurements or one-rep max increases.

2) Motivation is missing - motivation has two key elements: a) possessing a goal that is deeply meaningful to you, and b) feeling mostly in control of the outcome.  If motivation is missing from your workouts, examine these two factors and identify what's missing. Why do you care about your goals? Do you feel you can make them happen or do you need help?

Fitness over Fifty: Three Myths Exploded

The famed baby boomer generation is now aged between 46 and 64, so shortly this entire post-WWII demographic bubble will be over 50. And they're in horrible physical shape.

The luxuries that the baby boomers have created for themselves are mostly their downfall; rich, plentiful calorie and fat-laden diets along with a generally sedentary lifestyle have combined to create an unhealthy populace characterized by extreme physical limitations and multiple diseases.

Diabetes, high blood pressure and cancer are three deadly conditions that can all be directly related to baby boomer's unhealthy lifestyles. These conditions will multiply as the baby boomer generation continues aging, imparting staggering health costs on our already over burdened health system.

Additionally, out-of-shape baby boomers create significant limitations on their ability to enjoy life by lacking muscle and cardiovascular strength and endurance. Their bodies can't act on their desires, and life quality goes down in a self-perpetuating spiral of inactivity and continued physical decline.

Refiguring 50: 10 Ways to Stay Young

As a personal trainer and a life-long fitness geek, I get asked a lot about the secrets to "fitness over 50".  While that answer could go on for days, here's a boiled down version of the top seven factors:

1) Think young, be young

Our thoughts become our actions. Taken another step, the vision we have of who we are leads to what we will be.  Think young thoughts. Be unafraid to take chances physically. No, don't do anything stupid, but you can still challenge yourself to be on the edge physically. I recently read about an 87 year old San Antonio man who plays softball and competes in track events, and he's going for the age-group pole vault world record. Do you supposed he thinks of himself as "too old"?  He proves that we can continue pushing ourselves physically well past 50, and it has to start with thinking young.

2) Get ultra-lean:

Lose the body fat. And I don't mean ridiculous stuff like "I want to lose 10 pounds", or "gee, I'd like to be around 20% body fat". No, get serious about it and get ultra-lean, 15% should be the absolute tops, but really more like 10% - 12%. Extra body fat does nothing but slow us down, restrict our movements, and hide all of that beautiful muscle that makes a great physique. 

3) Diet discipline isn't an option:

You could goof-off about your diet when you were younger; you can't anymore. Our bodies need fewer calories after 50, but especially with vigorous exercise we need the right macro and micro nutrients more than ever. This means the only thing passing your lips has been scrutinized and passes the "clean eating". specifically low-fat protein from fish and from chicken, complex, low-glycemic carbohydrates from vegetables and from fruits, and healthy fats from nuts and fish oil. It also means portion-control discipline and not exceeding daily calorie targets.

Omni-Fit for Personal Training in Boise Idaho

Hey everyone in Boise, Idaho, Omni-Fit is now open for business! We're the place people in Boise go to get fit and to lose weight. We're located in Meridian next to WinCo right off of Main St. You should go check our cool fitness website at http://www.omni-fit.com/.

We train people in small groups that provides a lot of benefits for everyone, including more energy from a small group setting and a much lower cost while still getting the benefits of a persona trainer. We customize your workout program to achieve your fitness goals and also provide diet and nutritional guidance for weight loss.

Check this blog frequently for great information on health, fitness, and weight loss so that you can live a healthier, happier life! Also, come by Omni-Fit in Boise (Meridian) any time,we're at 750 S. Progress in Meridian, Idaho, right off main next to WinCo, or just call us at 208-850-7858. Look forward to some great discussions everyone!

Best Wishes,

John