| Many popular diet books recommend avoiding foods | | | | raises blood sugar levels. GL is calculated by |
| with a high Glycemic Index. When you eat a food, | | | | multiplying the |
| your blood sugar level rises. The | | | | grams of carbohydrate in a serving of food by that |
| food that raises blood sugar the highest is pure table | | | | food's |
| sugar. The | | | | glycemic index. Carrots dropped from high GI of 131 |
| Glycemic Index (GI) is a ratio of how high a food | | | | to a GL of |
| raises blood | | | | 10. Potatoes fall from a GI of 121 to a GL of 45. |
| sugar in comparison to table sugar. Foods whose | | | | Air-popped |
| carbohydrates | | | | popcorn, with a GI of 79, has a GL of 4.GI and GL |
| break down slowly release glucose into the | | | | indexes are tools for research that will drive you |
| bloodstream slowly, | | | | crazy if you try to apply them to your daily |
| so blood sugar levels do not rise high and therefore | | | | selection of foods. |
| these foods | | | | Instead, use your own common sense and eat |
| have low GI scores. Those that break down quickly | | | | plenty of fruits, |
| cause a high | | | | vegetables, whole grains, beans and other seeds. If |
| rise in blood sugar and have a high GI. Most beans, | | | | you are diabetic, |
| whole grains | | | | you can eat root vegetables and fruits with other |
| and non-starchy vegetables have low GI; while | | | | foods to slow the |
| sugars, refined | | | | rise in blood sugar they may cause.For more on GL |
| grains, fruits and root vegetables have a high GI.A | | | | and sensible nutrition, read "Eat, Drink, |
| carrot has almost the same GI as sugar, but | | | | and Be Healthy: The Harvard Medical School Guide to |
| common | | | | Healthy Eating" |
| sense tells you that a carrot is more healthful than | | | | (Simon & Schuster, June 2001), by Harvard School |
| table sugar. | | | | of Public Health |
| Foods that are mostly water or air will not cause a | | | | professor and researcher Walter Willett, M.D -- highly |
| steep rise in | | | | recommended.Subscribe to my FREE weekly |
| your blood sugar even if their GI is high. That's why | | | | newsletter on fitness, health, and nutrition.Dr. Gabe |
| a new | | | | Mirkin has been a radio talk show host for 25 years |
| measure, called Glycemic Load (GL), is more useful. | | | | and practicing physician for more than 40 years; he is |
| This tells | | | | board certified in four specialties, including sports |
| you how much sugar is in a portion of food as well | | | | medicine. |
| as how high it | | | | |