Not exact matches
So skip the
high -
glycemic empty
carbs and
load your plate with low -
glycemic carbs, like fruits and veggies, minimally processed grains such as quinoa and bulgur, steel - cut oats, brown rice, and whole grain bread.
A low
carb diet will always have a low
glycemic index and low
glycemic load, and the opposite is true for a low fat
high carb diet.
If you are not worried about your
carb intake or spiking your insulin levels you could add a tablespoon of some stevia or honey (I personally don't go for Agave, I think it's corn syrup disguised as health with a
high glycemic load, but we'll talk about that ish on another day)
Along with being «
high -
carb», eaters have often worried about the
glycemic index (GI) and
glycemic load (GL) of potatoes and sweet potatoes.
How
high it rises and how long it remains
high depends on the kind of
carbs (
glycemic index, GI) and the amount you ate (
glycemic load, GL).
And everyone better keep the starches limited cause you just can't keep your blood sugar in the therapeutic zone if you eat
high glycemic carbs in abundance even if they are whole grain and
loaded with fiber.
It is the unhealthy
carbs that are cut out, like refined sugar, sweets, and grains, including whole grains, that have a
high glycemic load and which many experts believe we do not need.
Dr Sinatra continues, «As researchers from Harvard Medical School and the Harvard School of Public Health noted, quickly digested and absorbed
carbs (i.e., those with a
high glycemic load) are associated with an increased risk of heart disease.»
Then on one day of the week, during a 6 - 8 hr window in the evening,
load up on a massive amount of
high glycemic index
carbs.
In a podcast I recently recorded with Dr. Joel Fuhrman, the Eat To Live author shared why regular legume - eaters have
higher amounts of unique beneficial bacteria in their guts, a special biofilm that buffers the
glycemic load of
higher -
carb foods.
The above table shows that even foods with a
high glycemic index like watermelon can have a low
glycemic load because of the small quantity of
carbs present in a typical serving.
It's about removing
carbs with a
high glycemic load, a
high glycemic index, starches, and certain
carb - associated proteins such as gluten.
This is due in part to the
high -
glycemic load of these foods — processed
carbs, like pizza crust or a donut, are rapidly absorbed by the body and quickly spike blood sugar before causing it to crash.
Foods like white potatoes that are both
high - GI and
high -
carb pack a greater
glycemic load.
Foods like white potatoes, white bread, and packaged bakery products, that are both
high glycemic index and
high -
carb, pack a greater
glycemic load.
Although traditionally preparing
carb - rich foods like grains and beans through soaking, sprouting, or souring does reduce the
glycemic load of these foods, they are STILL
high in
carbs and will STILL cause hypoglycemia when eaten in excess.
If you're going to try it for cognitive benefits for a specific test, I'd do a 4 day
loading phase (4 heaping teaspoons daily of CM, spread evenly throughout the day WITH
high -
glycemic carbs AND some sodium to enhance absorption, or just get a pre-made
loading drink which contains both).
So, despite their
high GI, their
glycemic load (GI x
carb per serve divided by 100) is medium.
But that said, carbohydrates are characterized by their
Glycemic Index (GI) and their
Glycemic Load (GL) which are measurements that reflect how
high and how rapidly a specific
carb causes a rise in blood glucose when ingested and the overall impact that particular
carb has on the diabetic state.