In the last couple weeks we have discussed what carbohydrates are and what happens when we eat them. Now let’s talk about the glycemic index and glycemic load.
Every food has a different number or “score” on the glycemic index. This is assigned based on how quickly the body digests the food and absorbs the sugars.
Simple sugars digest quicker so their number is higher on the glycemic index, whereas starchy, complex carbs take longer so they’re lower on the GI. Examples include bell peppers at 15, berries at 40 and a candy bar at 55.
But the amount you consume makes the biggest difference as this will truly gauge your glycemic response. That is where glycemic load comes in.
So if you eat just a little of something with a high GI your glycemic response may not be too dramatic, but if you eat a lot of something with a moderate or high GI, your glycemic response (and thereby your insulin response) will be very high.
You take the GI number and multiply it by the amount of carbs in the serving you are consuming, then divide that by 100 to get the glycemic load.
So if you’re eating berries with a GI of 40, and you get 3g of carbs in that serving, that’s 120, divided by 100 is 1.2 so the glycemic load is 1.2 which is super low.
Or for a candy bar the GI is 55, times the 53g of carbs is 2915, divided by 100 gives you a glycemic load of 29.
So the higher the glycemic load, the higher or more dramatic your blood sugar levels will rise and the more insulin your pancreas will have to secrete to lower it.
So what does this have to do with fat loss? If you want to lose fat, we want to minimize our inulin response to foods, as insulin is known as a “storage hormone,” as it helps push those nutrients into our cells. If you are looking to LOSE FAT, we want to minimize this so you would eat foods with a lower glycemic load. Not all the time, but a good amount of the time. We can manipulate this number in many ways.. sometimes by staying low carb.. sometimes by adding protein.. but that’s for me to understand to be able to help you!
I know this may sound complicated, but I got you!
If you need help making this not only make sense but work for you to help you lose fat, let’s work together.
Sign up for online training at kyrawilliamsfitness.com/signup and email me to get started on your custom clean eating meal plan!
Your Coach,
Kyra