How can I use a glycemic load chart?

Glycemic stress chart is a tool for determining how carbohydrate -containing foods affect blood sugar and blood insulin. The use of the chart can help people who are aware of health, planning meals. Glycemic stress chart reports food on a scale of one to 100, with a lower number indicating that food has a lower effect on blood sugar and insulin.

score 20 or higher is considered high, between 11 and 19 is medium and 10 or lower is considered low. Foods with lower glycemic load are healthier for people who have heart disease, diabetes, or who want to lose weight because they enter the bloodstream more slowly and do not fit blood sugar.

Scientists know that they have had different properties of carbohydrates for some time. For years, they have used a glycemic index to measure how many foods it increases blood sugar. To calculate glycemic food index scientists use standard measurements of 50 grams of carbohydrates for measurement isHo effect on blood sugar. The problem is that foods contain different amounts of carbohydrates. The glycemic index may exaggerate the impact of foods that contain only a small percentage of carbohydrates, minimizing the impact of food lower on the glycemic index, but contain a higher percentage of carbohydrates.

using a glycemic index can be useful, but does not give the whole story. Glycemic load can be a better indicator of impact that has food on blood sugar than a glycemic index because it considers the actual size of portions. To calculate glycemic loads, glycemic food index is multiplied by 100 and divides the amount of carbohydrates in standard size.

For example, carrots score 47 on the glycemic index graph, but only 2 in the glycemic load graph. This is because the glycemic index does not take into account the low percentage of carbohydrate contains carrots. It would take £ 1.5 (700 grams) carrots,To equal the amount of carbohydrates used to measure the glycemic index of carrots. Based on the standard size of the part, the glycemic stress chart provides a more realistic measurement of carrot impact on blood sugar.

foods that have been placed on the glycemic stress chart are vegetables, beans, nuts and foods that contain more grains and more fiber. Sophisticated carbohydrates are placed on the glycemic load graph. People who wish to lose weight or control heart disease or diabetes should choose less processed food for most meals and can use a glycemic load to recognize which food will help their health goals.