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Low Glycemic Index vs. Glycemic Load

In Your Naked Nutrition Guide I talk a lot about carbohydrate choices and how it is important to select certain carbohydrates at certain times of the day. A lot of this is based on the glycemic index. The glycemic index is basically a rating system that rates how fast a carbohydrates causes a rise in your blood sugar levels. However, as I point out in the manual, the glycemic index in itself has several flaws. This is why for the past 25 years (ever since the glycemic index came about) there hasn’t been a convincing amount of scientific literature extolling its benefits. The problem is that glycemic index only takes in to account type of carbohydrates.

Glycemic Load is a different story. Glycemic Load is determined by multiplying the glycemic index of a carbohydrate by the amount of the carbohydrate that is consumed. Glycemic load takes into account both type and amount. Fortunately just about all fruits and vegetables are low glycemic load  carbohydrates (they have a low glycemic index and it is hard to eat a large amount of them). That is what you need to focus on – fruits, vegetables, and eating whole foods.

This “glycemic story” has started to really get interesting this past year as there is a growing body of scientific evidence that has shown that overweight people with insulin resistance respond better to a lower glycemic load diet but people without insulin resistance do just as well with a higher glycemic load/carbohydrates diet.

How does this translate in to real world application?  Here are some rough generalizations that will serve you pretty well in applying the concepts I’ve described above.

 Insulin Resistance = overweight.  Especially with increased fat distribution around the abdominal region

Low Glycemic Load = vegetables and fruits.  Especially green vegetables

High Glycemic Load = starches – pasta, potato, rice, etc

 Application: If you are overweight (especially with abdominal fat) then eat mainly (if not completely) vegetables (lots of greens) and fruit.  If you are leaner then your body will respond better to larger amounts of starches but still follow Naked Nutrition Pillar #6

Save starch containing foods until after a workout or for breakfast

 

For a more indepth look at this nutritional strategy and other strategies that will completely transform your body check out Your Naked Nutrition Guide.

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