{"id":1092,"date":"2021-06-15T18:10:55","date_gmt":"2021-06-15T16:10:55","guid":{"rendered":"http:\/\/per4mans.hr\/?page_id=1092"},"modified":"2021-06-17T20:04:25","modified_gmt":"2021-06-17T18:04:25","slug":"glycemic-index-and-glycemic-load-when-is-the-best-time-to-consume-foods-with-high-or-low-values-and-when-it-is-pointless","status":"publish","type":"page","link":"http:\/\/per4mans.hr\/en\/blog-2\/glycemic-index-and-glycemic-load-when-is-the-best-time-to-consume-foods-with-high-or-low-values-and-when-it-is-pointless\/","title":{"rendered":"Glycemic Index and Glycemic Load – the best time to consume foods with high or low values"},"content":{"rendered":"

This text reflects on the concept of using glycemic index (GI) and glycemic load (GL) as indicators in having a well-balanced and healthy diet. It reveals in which situation low or high GI is appropriate, as well as worthless, whilst having in mind both athlete and non-athlete lifestyle. It is necessary to understand that almost every food has its adequate place, time and purpose in our life and thus (its own) proper intention.
The concept of glycemic index is also used in the treatment of Diabetes. However, even in the most ideal circumstances we are unable to define blood glucose variations. Therefore, diabetics should continuously educate themselves and monitor their blood glucose while comprehending their own reaction and ability to cope with these challenges.<\/p><\/blockquote>\n\n\n\n

The Theory<\/strong>
Glycemic Index (GI)<\/strong> was developed to define the rise in blood glucose after consuming a particular amount of food i.e. carbohydrates included in them. It tries to theoretically demonstrate the rise of our blood glucose when consuming 20 g of carbohydrates in foods vs 20 g of pure glucose (dextrose); dextrose in this case being the reference value of 100. The key here is actually the phrase \u2018to define\u2019 because our blood glucose rise depends on various elements which can be altered on a daily basis (hormonal reactions for instance). The concept of GI definitely changed the opinion of many \u2018experts\u2019 in the nutrition field and this is a good thing. However, we cannot take it as an exclusive and one-dimensional number.<\/p>\n\n\n\n

GL = GI x carbohydrates (g) \/ 100
Carbohydrates = Total Carbohydrates \u2013 Dietary Fiber<\/p>\n\n\n\n

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Glycemic load (GL) was developed due to the fact that, in addition to the glycemic index, the amount of the food itself also affects the rise in blood glucose. Unfortunately, this is true\u2026 but also logical: consuming 100 g of bread theoretically raises glucose twice as much as 50 g of bread. As a consequence, consuming 100 g also requires (theoretically) twice as much insulin to stabilize glucose.<\/p>\n\n\n\n

The Practice<\/strong>
The formulation of GI actually serves as an indicator and an instrument, and by no means as a one-way street. Keep in mind that numbers can sound very accurate\u2026 Food Y raises glucose by 5 and Food X by (let\u2019s say) 17. These numbers should not be taken for granted by any means, but perceived as a rough estimate <\/strong>of what can potentially happen to our blood glucose. The reality is much more complex because this increase in blood glucose is also influenced by various individual circumstances (other foods we consume – protein \/ fat \/ fiber; our hormonal response to the type of food; activities we are in, etc.).<\/p>\n\n\n\n

What is the purpose of knowing GI or GL?<\/strong>
The purpose is to improve the quality of life and thus our personal health and wellbeing<\/strong>. If we (at least) roughly understand the concept of glycemic index and load, we\u2019ll be able to logically assume the proper timing of certain foods. Let\u2019s be brutally clear => the food we eat is the cure not only for our health problems in general, but it is often neglected in sports industry as that edge element in achieving maximum sports results. Therefore, we should use these information as a tool in our daily lifestyle. As an active athlete, we should clearly see the positive effect of (both) low or high GI and GL values, whilst (of course) having in mind the type of training and the recovery period. In addition, we can somewhat easily determine the most beneficial combination of foods<\/strong>, regardless of the situation we find ourselves in.<\/p>\n\n\n\n

How familiar we actually are with these concepts?<\/strong>
I would say minimally\u2026if at all. The GI of foods can serve as a guidance<\/strong> if our goal is to eat smarter. Personally, I try to educate my clients to think logically as possible and to be realistic. For instance, what is the purpose \u2013 for someone who is not physically active and never try to empty their glycogen stores \u2013 to consume a high GI index before bed? Really, what is the actual benefit of this???? I personally don\u2019t see it\u2026 However, we most often do this on a daily basis. After decades of \u2018nurturing\u2019 this habit, we are in disbelief: why I cannot lose weight, why do I have trouble sleeping, why am I tired in the morning, why do I have a low spike in energy during the afternoon\u2026Well, metaphorically speaking:<\/p>\n\n\n\n