What is the Difference Between Glycemic Index and Glycemic Load?

Understanding the difference between glycemic index and glycemic load is important for anyone who needs to lose weight, including children. But first, it is important to understand the definition of the two terms.

Definition of Glycemic Index: The glycemic index, abbreviated as 'GI', is a calculation of how specific carbohydrate rich foods affect blood sugar levels over a period of 2 hours. Foods containing simple carbohydrates are easier to digest and have the highest glycemic index. Complex carbohydrates burn slower and therefore have a lower GI.

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Definition of Glycemic load: The glycemic load, abbreviated as 'GL', is a ranking system for carbohydrate content in food portions based on both their glycemic index (GI) and portion size.

Scientists calculate glycemic index by providing 10 individuals a 50 gram serve of the food to be tested then measuring their blood glucose response over the next two hours. This response is compared to the blood sugar response to glucose and averaged across the 10 test subjects to calculate a relative index value.

The problem with this approach is that in real life, portion sizes vary from child to child. Not every child consumes a 50 gram portion! So glycemic index doesn't provide an accurate measure of the effect of any given food on blood sugar levels.

For this reason, the glycemic load is considered to provide a more accurate measure than the glycemic index alone since it takes portion size into account.

The metric formula to calculate the glycemic load of food is: GI value x usable carb content (in grams), divided by 100.

The imperial (UK and US) formula to calculate the glycemic load of food is: GI value x usable carb content (in oz), divided by 100 x 28.4. Note that this figure isn't exact since the original formula was created in metric but it provides a reasonably accurate indication.

Say for example you want to calculate the GL of two slices of white bread made from wheat flour. The glycemic index of one 30 gram (1 oz) slice of bread is 69. Since children generally eat two slices of bread we need to calculate it according to two slices. The usable carbohydrate content of one slice of white bread is 14 grams (15 grams minus 1 gram of dietary fiber). Therefore, to calculate the glycemic load for two slices of bread the sum is:

Metric: (GI)69 x (Carbs)28 / 100 = 19.32

Imperial: (GI)69 x (Carbs)0.99 / 100 x 28.4 = 19.40

The ranges for glycemic index are

Low GI = 55 or less
Medium GI = 56-69
High GI = 70 or more

The ranges for glycemic load are

Low GL = 10 or less
Medium GL = 11-19
High GL = 20 or more

Okay, lets compare the glycemic load of different types of bread:

Two slices of white bread have a GL of 19
Two slices of whole wheat bread have a GL of 15
Two slices of multi grain bread have a GL of 10

As you can see from this, the glycemic load of two slices of white bread squeezes into the medium glycemic load range. If a child consumes four slices per meal the figure increases to 38 which makes it high GL. On the other hand, the glycemic load of multi grain bread is barely half that of white bread so four slices of multi grain bread has a GL of 20 which is much better. Remember, the higher the dietary fiber content the lower the glycemic load. This is one of the reasons why it is important to provide your child with wholegrain products rather than simple, processed carbohydrates like bread or pasta made from white flour and white rice.

But why should children consume low GL foods? Foods with a high GL tend to cause a surge in blood sugar levels followed by an equally rapid drop which triggers the child's appetite. If the energy generated is not required it can be converted to fat storage. In diabetics this can cause dangerous fluctuations in blood sugar levels. Low GL foods do not cause this surge, take longer to digest, provide lasting energy and satisfy the hunger for longer which assists with weight loss. Consuming low GL foods means that your child's overall calorie consumption can be reduced without them feeling hungry.

NOTE: A child should never consume food less than an hour before bedtime as this makes them more likely to store unused energy as fat.

If your child needs to lose weight then you need to understand the difference between glycemic index and glycemic load so you can provide them with low GI foods to satisfy their hunger for longer and stop them from constantly wanting to eat.

What is the Difference Between Glycemic Index and Glycemic Load?

Julia Bell is a student of nutrition and understands the challenges of providing a positive role model to children and guiding them to develop healthy eating and exercise habits. Her years of knowledge, insightful views and sometimes humorous anecdotes regarding child health, nutrition and weight loss can be found at http://weightlosstips4kids.com.

Receive a FREE kids weight loss package including THREE products by visiting her Kids weight loss blog.

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Difference Between Wheat and Gluten Intolerance

Do you have wheat or gluten intolerance? Wheat is a staple and nutritious diet consumed by many people around the world. Is it possible to have wheat intolerance?

Many people do not realise that the underlying cause for some of their ailments like bloating, abdominal cramp, eczema could be due to wheat intolerance. Wheat intolerance occurs when the person does not have the digestive enzymes to digest wheat thus making the person feel unwell. The symptoms of wheat intolerance are often similar with other ailments and are often overlooked. Symptoms such as aching joints, bloating, flatulence, fluid retention, eczema and joint pains can be relieved with medical help and by eliminating wheat from our diet. Many people find it difficult to eliminate wheat as it is found in many food products.

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Wheat are made into bread, noodles, pasta and pies which is a staple diet for many, it is also found in sauces, thickening agent, tin soups, sausage and more. Though wheat is one of the main problems for people who suffer from gluten intolerance, wheat intolerance is not necessarily linked to gluten intolerance. People suffering from gluten intolerance are sensitive to the gluten, a protein found commonly in wheat, barley, rye and oats. A person with gluten intolerance could develop a inflammatory condition called Coeliac (Celiac) disease.

Coeliac disease is an autoimmune disorder caused by a reaction to gliadin, one of the main proteins in gluten Coeliac disease is a lifelong inflammatory condition. It can affect a person at any age. You will be more susceptible to coeliac disease if it runs in the family. People with suffer from Type 1 Diabetes, thyroid problems and ulcerative colitis have an increased chance of developing coeliac disease. Diarrhoea, weight loss, fatigue are some of the common symptom of gluten intolerant. Poor absorption of iron, folic acid and vitamin B12 could give rise to anaemia. Consult your doctor if you have some of the symptoms or if you are worried about coeliac disease. Coeliac disease can be diagnosed through blood test which is test to check for anaemia and test to detect antibodies which are often found in coeliac disease.

Wheat and gluten intolerance can be controlled with a proper wheat/gluten free diet. There is many other type of food available to substitute the sensitive food. With a desire to feel better and careful planning, you can have a normal lifestyle.

Difference Between Wheat and Gluten Intolerance

I have condensed my research and experiences which I hope could help others in similar condition. Jenn Lim, writer of http://www.gored.eu about food intolerance.

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A Carb Isn't a Carb - The Difference Between Complex and Simple Carbohydrates

As you might know not all carbohydrates are created equal. For example eating white bread does not have the same effect on your body as eating 100% whole wheat bread. This has to do with the glycemic index (GI) and how your body digests it. There are two main types of carbohydrates (carbs); simple carbs and complex carbs. Since carbs make up such a huge chunk of what we eat on a daily basis it is imperative to know what they do and how they help your body. In this article we will take a good look at what simple and complex carbs are and exactly what you should look out for when choosing what to eat.

The Low-Down on Simple Carbohydrates

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Carbohydrates are basically compounds of carbon and hydrogen. They are classified into two types - complex and simple carbohydrates. Simple carbohydrates are those which are already broken down in the body. Better known as "bad" carbs, simple carbs are already broken down and then re-processed in an artificial way to produce the final product. Such carbohydrates are most commonly found in chocolates. In addition to this, there are natural simple carbohydrates as well. These are easy to digest for the body.

Carbohydrates in general, provide energy to the body. Simple carbohydrates are broken down easily by the body. So these act as a quick source of energy. Common sources of natural simple carbohydrates are fruits, milk and milk products. They can also prove to be harmful if taken in large amounts. But, that is like everything else in life. Taking the right quantity of carbohydrates is one of the key factors in maintaining good health. You need to know which carbohydrates contain what substances and in what proportion. Educate yourself from the description given below about simple carbohydrates.

Simple carbohydrates contain three types of sugars namely - fructose (fruit sugar), glucose (blood sugar) and galactose. Since they are easily digested by the body and they cause an immediate rise in the blood sugar levels. So eating too much may damage the body as it alarmingly increases the blood sugar level, thus causing diabetes. High intake can also causes fats to be stored in cells. However our body does need certain amount of carbohydrates to perform its activities. Sportsmen consume high amounts of glucose to boost their energy levels.

Hence, the notion that eating more carbohydrates would lead to unhealthy body is false. The fact is that all carbohydrates are stored as calories inside the body. As long as these calories are burnt from time to time they are not at all harmful. One should have a close look at one's lifestyle to know exactly what is needed for their own body the body.

Complex Carbohydrates Never Tasted So Good

Very much opposite to simple carbohydrates are complex carb, also known as "good carbs". Complex carbs are recommended by most fitness professionals for many reasons.

A key to maintaining good health is to replace the intake of simple carbs with complex carbs. The body breaks down all carbohydrates into glucose. It then produces something known as an energy molecule, which is medically known as Adenosine Triphosphate (ATP). Unlike simple carbs, complex carbs take time to be broken down into glucose and ultimately into ATP molecule. They also provide essential minerals and vitamins required for the body over a longer period of time which keeps you full and wards off fat storages.

Key sources of complex carbohydrates are bran, wheat gram, barley, maize, and oatmeal. Consuming carbohydrate - rich diet might also make one feel thirsty quite often. This is because carbs tend to consume an extra molecule of water when digested. No harm in it but one must take adequate amount of water to balance the body conditions. The measure of how much water one should take is easy to calculate. Just divide your weight in half. The number you get is the ounces of water you should consume in one day.

Processed foods come under the "bad" category as they are a little tough on the body. Medically speaking, processed foods do not actually contain a lot of fiber. So the body does not know how to process these artificially developed carbohydrates. But still, the body performs the digestion process but not with ease and therefore more of it can cause trouble. So if one is inclined on staying fit for the rest of the life, then one should have adequate knowledge on the type of carbohydrate they are consuming.

A Carb Isn't a Carb - The Difference Between Complex and Simple Carbohydrates

About The Author

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What Is the Difference Between Good Carbs and Bad Carbs? A Simple Guide

Most of the people that are given diets to control their food intake are given diets that focus hard on the amount of carbs that a person intakes. They tell you how much you should be intaking and when you should be intaking them. The reason that carbs are given such emphasis is because they play a big role in controlling blood sugar levels. A person suffering with diabetes and is consuming too many carbs or the wrong types of carbs can result in the person experiencing high blood sugar levels which is never good. If you are not consuming enough carbs, this is also bad and can result in low blood sugar levels or more scientifically named hypoglycaemia.

Usually diets that are created for people suffering with diabetes say that at least 35% of the diet should be focused on carbs, but the problem is that not all carbs are the same. You will also need to be focusing on the how much fat and sugar that you consume.

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The following is a list of carbs that should be consumed as part of your diet on a regular basis.

Whole grain cereals and whole wheat bread etc. Always opt for the whole wheat option.
Brown rice
Fruits and Vegetables.
The following is a list of carbs that should be avoided or consumed on an infrequent basis.
Crisps
White bread, white rice etc
Any processed foods
Cookies
and any other high fat foods and sugary drinks.

Carbs are a very important element in any diet, and it is very important that you consume the right type of carbs to maintain a healthy life. Great carbs that are good for you will keep your blood sugar levels balanced and keep you full for longer. Bad carbs should be avoided at all costs and will cause all kinds of unwanted health problems.

As carbs are recommended to be at least 35% of your daily food intake it is that much more important that you consume the right types of carbs to keep you full and maintain a balanced healthy life.

What Is the Difference Between Good Carbs and Bad Carbs? A Simple Guide

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3 Important Differences Between White Bread and Whole Wheat

For any kid who grew up eating doughy, thick Wonder Bread for
lunch, the encouragement by dietitians and nutritionists to
switch to whole wheat bread can be a tough transition.

Bread, like any other part of our diet, is an acquired taste.
Starting out early helps since children are much more adaptable
to accepting foods than adults. This does not mean that children
LIKE as many foods as adults - children are renowned picky
eaters. But if you only expose them to healthy, whole grain foods
they won't have the opportunity to develop a taste for white
bread or other non-nutritious foods.

Adults, however, must learn to change their diet preferences
because of knowledge. Understanding why whole wheat is superior
to white bread can help you feel good about the compromise and
encourage you to make it the standard for your children. Who
knows - you may even like it!

WHAT IS THE DIFFERENCE?

The two biggest differences between white bread and whole wheat
are the processing and the nutritional value.

Flour is made from wheat berries. The wheat berry is made up of
the bran, the germ and the endosperm. All parts are filled with
nutrients and are used in whole wheat flour.

White bread on the other hand, uses only the endosperm - the
starchy inner layer. There is a total of 30 nutrients missing in
white bread. The nutritional difference is immense and has
measurable impact on our health.

WHAT IS THE IMPACT OF SWITCHING?

The fiber content of whole wheat bread has several health
benefits.

Fiber helps the digestive system. It also creates a 'full'
sensation and thus can help with weight control. Research has
been conducted by Harvard and other organizations that shows men
and women who eat high-fiber foods have less heart attacks and
strokes than those who don't.

There is also an increased risk of diabetes in children who eat
refined white flour - a risk that has been proven by the increase
in cases of childhood diabetes.

WHAT DO I LOOK FOR?

Watch out for words like 'wheat flour' or 'enriched wheat flour'
as they can be mostly made from white flour with just a small
amount of whole wheat added in.

Look for 'whole wheat' or other whole grains, like oat. And don't
be mislead by the name of the product. Names like wheat, whole
bran, stoned wheat, 12 grain and others are still mostly white
flour. The only way to know for sure is to read the label.

The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News [http://www.medical-health-news.com] where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.

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