Have you heard of the terms ´GI Index´ and ´glycemic load´? Perhaps from your physician or your health conscious friends? Do you know what they mean? Let us give you the gist of GI, to take a glycemic load off your back and see how it influences your health and blood sugar levels
The glycemic index (GI) is a rating system used to measure the level of sugar in your blood in response to consuming carbohydrates. Foods with a higher GI number cause a greater spike in blood sugar levels, while low GI foods result in smaller rises. It's like a rollercoaster ride for your blood sugar, and you definitely want to avoid those big spikes if you can.
It's always better to be informed about what you're putting into your body, rather than trusting claims on sugary cereal boxes that promise to keep you energized all day long. In reality, those cereals are more likely to send your blood sugar soaring. That's why it's crucial to know the GI benchmark ratings:
- High GI Rating: 70 or more
- Medium GI Rating: 56 to 69
- Low GI Rating: 55 or less
There's another measure called glycemic load (GL), which provides a more comprehensive understanding of how carbohydrates impact your body. GL takes into account both the GI rating and the amount of available carbohydrate in a food. To calculate GL, you multiply the GI by the amount of available carbohydrate and then divide by 100.
Just like GI, GL has its own rating system:
- High GL Rating: 20 or more
- Medium GL Rating: 11 to 19
- Low GL Rating: 10 or less
To better illustrate this, let's look at some examples:
- Carrots have a GI of 47, a carbohydrate content of 7.5%, and a GL of 3.5
- Boiled white rice has a GI of 64, a carbohydrate content of 24%, and a GL of 15.4
- White bread has a GI of 95, a carbohydrate content of 50%, and a GL of 48
The Role of Fiber, Fats, and Proteins – Blood Sugar
It's also worth noting that factors like fiber, fats, and proteins can affect both GI and GL. Fiber, for example, is digested more slowly than other carbohydrates, resulting in lower GI and GL ratings. So, that hearty bowl of fiber-rich oat bran is a smarter choice for breakfast than those sugar-coated cereals with their catchy labels. Remember, beans and vegetables are also excellent sources of carbs and loaded with fiber!
When it comes to fats and proteins, they slow down the digestion of carbohydrates when eaten together. This means that combining good-quality fats and proteins with natural fiber in each meal can help stabilize blood sugar levels, maintain energy, and support insulin levels and weight management. That's where Karviva Whole Plant Smoothies and Juices come in.
Controlling Insulin Levels for Optimal Health and Blood Sugar Levels
Controlling insulin levels is key to maintaining optimal health, as chronic insulin over-secretion is linked to numerous health conditions prevalent in today's western world. Karviva drinks are specially formulated to ensure low GI and GL, providing you with sustainable energy and supporting healthy weight control.
So, say goodbye to those cookies and say hello to a healthier, more balanced way of nourishing your body. With Karviva Whole Plant Smoothies and Juices, you can enjoy delicious beverages that keep your blood sugar in check while supporting your overall well-being. Stay tuned for more information and tips to help you navigate the GI and GL world with ease. Let's take charge of our health together!