Welcome to our video on 5 Excellent Low-Glycemic LOAD Foods For Diabetics.
You may have heard about the GLYCEMIC INDEX...
...but have you heard of GLYCEMIC LOAD?
What does a food s glycemic load value signify, and what does it have to do with diabetes?
Living with diabetes can feel like a losing battle - one wrong move and your blood sugar
levels could spike dangerously high, or drop too low.
But here s the good news: Managing diabetes doesn't have to mean depriving yourself of
delicious meals.
You just have to find the right ingredients, and THE GLYCEMIC LOAD can aid you in your
quest.
Were you aware that some starchy fruits and vegetables carry a significant glycemic index
value, while also clocking in as LOW GLYCEMIC LOAD?
That's why, in this video, we ll be revealing five of the most satisfying and nutritious
foods which may give you reasonably high G.I.
scores but still clock in with LOW G.I.
numbers!
How is that possible?
What exactly does that mean for your food, and your blood sugar?
And what's the difference between these two methods of identifying the foods that may
skyrocket your blood sugar?
Stay tuned to learn the truth about THE GLYCEMIC INDEX VERSUS THE GLYCEMIC LOAD.
And get ready to fall in love with 5 amazingly nutritious carbohydrate-rich foods that WILL
NOT spike your post-meal glucose!
We'll also show you how to add them to your dish for the maximum glucose-stabilizing power.
Plus, stay tuned to the end of this vid to discover other notoriously carb-heavy... but
surprisingly low-glycemic load foods!
These are:
5 INCREDIBLE LOW-GLYCEMIC LOAD FOODS FOR DIABETICS
First off, it's important to understand the difference between GLYCEMIC INDEX and GLYCEMIC
LOAD.
The GLYCEMIC INDEX is a measure of how much a food will affect blood glucose levels compared
to pure glucose.
It gauges how quickly a 50 gram serving of carbohydrates within a specific food may become
digested and absorbed.
The GLYCEMIC LOAD, however, takes all of this a step further.
A food s G.L.
score takes into account both how quickly 50 grams of carbohydrates in a food will be
digested, and the actual amount of carbohydrates within a serving of that food.
The glycemic load of a food is calculated by multiplying its glycemic index score by
its amount of carbohydrates in grams, and is then divided by 100.
And it's why many doctors and nutritionists now consider this to be a more accurate assessment
of how high, and how fast a food may raise your blood sugar... because some foods may
have the ability to quickly raise your blood sugar...
...but you may also only eat a small amount of that food, meaning that, in reality, it
may not actually lead to a glucose spike if you eat an appropriate portion.
The glycemic load takes this into account by making a food s carb content part of the
equation.
So, here's the G.I.
SCALE:
Low-Glycemic Index equals a score of 0 to 55.
Medium-Glycemic Index equals a score of 56 to 69.
High-Glycemic Index equals a score of 70 or higher.
And this is the G.L.
SCALE:
Low-Glycemic Load equals a score of 1 to 10.
Medium-Glycemic Load equals a score of 11 to 19.
And High-Glycemic Load equals a score of 20 or greater.
Now that the difference between glycemic index and glycemic load is becoming more clear,
it's time to reveal 5 excellent carb-centric foods which may carry a notable glycemic index
score... yet still clock in with a low glycemic load value.
So let's get this list started, with:
5.
PUMPERNICKEL BREAD
Yes, bread, in general, is full of carbs, and it's become the poster-child for glucose-spiking
foods.
And pumpernickel bread carries a glycemic index score of 56 classifying it as medium-glycemic
index.
However...
Its GLYCEMIC LOAD SCORE: 7!
That makes pumpernickel bread a LOW-GLYCEMIC LOAD bread choice.
Indeed, this type of bread is high in SOLUBLE FIBER, which helps to slow the absorption
of sugar into the blood stream.
It also works to lower cholesterol in your body.
And, get this: pumpernickel bread also gives you a helping of PROTEIN.
Protein works to make you fuller, quicker, and it also slows your digestion, essentially
helping to minimize the risk of a post-meal blood sugar spike.
Pumpernickel is less processed than other types of bread, and it supplies whole grains.
That means it keeps the grain kernel intact.
Whole grains give you all 3 elements of the grain - THE GERM, THE BRAN, AND THE ENDOSPERM.
THE BRAN - or the outer layer of the grain - contains a high amount of fiber, plus other
diabetes-fighting vitamins and minerals.
THE GERM - or the inner-most layer of the grain - holds important vitamins, plus heart-healthy
fats.
THE ENDOSPERM - or the high-starch middle section of the grain is the section of the
grain which supplies that energy-rich carb content.
Refined grains are milled, which removes the bran and the germ, leaving only the endosperm
for you to consume.
That's why refined grain foods, like white breads, crackers, and many cereals, may lead
to a blood sugar spike.
They'll give you plenty of calories and sugar, but little-to-no fiber or other glucose-stabilizing
vitamins and minerals.
But pumpernickel bread, specifically, is also lower in calories than other types of bread,
and it s loaded with a range of beneficial micronutrients, including:
- CALCIUM - MAGNESIUM
- MANGANESE - and SELENIUM
Pumpernickel is also famous for its supply of multiple B VITAMINS - which can aid your
body s energy production, red blood cell production, and the health of your nervous system and
digestive system.
Plus, pumpernickel gets its dark color from its RYE CONTENT, which gives you anti-inflammatory
antioxidants, including LIGNANS.
Lignans have been shown to lower the risk of heart disease, osteoporosis, and certain
forms of cancer.
So simply swap out your typical slices of white bread to create your next low-G.L.
sandwich!
Which starch-heavy vegetable sounds sugar-rich, but is still classified as low-glycemic load?
That's coming up.
But let's reveal a surprising dinner side dish classic that will give you complex carbs...
without spiking your blood sugar...
4.
GREEN PEAS
These legumes may supply a sizable carb load, but, don't worry, they shouldn't spike your
blood sugar.
Why?
Their G.I.
score comes in at 51 - putting them right on the edge between low-G.I. and medium-G.I.
But they have a tiny G.L.
score of just 4!
Indeed, green peas are an excellent source of DIETARY FIBER, to help slow your body s
digestion of carbohydrates, lower your cholesterol, and aid your regularity.
And, like pumpernickel bread, they'll also give you a dose of PROTEIN, further aiding
your post-meal glucose levels.
Green peas contain several beneficial vitamins and minerals, including:
- VITAMINS A, C, and K - FOLATE
- IRON - MAGNESIUM
- and ZINC
Vitamin A can reduce the risk of diabetes-related macular degeneration, while vitamin C may
aid post-meal glucose regulation.
And did you know FOLATE, or vitamin B9, has been shown to improve the health of those
suffering from diabetes?
A recent study published in the journal Diabetes And Nutrition revealed that diabetic participants
who consumed folic acid for 3 months experienced reduced fasting blood sugar, lower HbA1c readings,
decreased serum insulin levels, and a general reduction in their insulin resistance!
Plus, green peas supply a range of other phytonutrients, including antioxidant POLYPHENOLS, which may
have beneficial effects on insulin sensitivity and glucose metabolism in people with diabetes
and prediabetes.
What other nutrient-dense, carb-heavy grain is high-G.I.
but low-G.L.?
The answer is just ahead.
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Alright, let's get back to today s list, with...
3.
COUSCOUS
Here s another satisfying and filling grain which shouldn't negatively impact your blood
sugar levels.
How's that possible?
Couscous clocks in with a whopping G.I.
score of 65, firmly planting it in the medium-glycemic camp.
But at the same time, it still manages to attain a low-glycemic load score of 9!
Like other foods in this list, its secret or, not-so-secret weapon is its supply of
DIETARY FIBER... ...though, to gain the most fiber content,
you'll want to be sure to select WHOLE GRAIN COUSCOUS.
Couscous also supplies PROTEIN, which helps regulate your appetite by reducing cravings.
And a one-cup serving only contains approximately 175 calories.
Meanwhile, this grain supplies a wealth of diabetes-fighting micronutrients, including:
- B VITAMINS - IRON
- MAGNESIUM - PHOSPHORUS
- and ZINC
Plus, a serving of couscous can give you an incredible 60% of your daily recommended intake
for the diabetes-fighting, heart-aiding mineral SELENIUM...
...which provides anti-inflammatory and antioxidant effects to your body.
And studies show that selenium can help repair cell damage, aid thyroid function, lessen
oxidative stress, and reduce arterial plaque build-up.
That's why getting proper levels of this essential mineral can work to lower the risk of both
heart disease and cancer.
And, for added value, couscous is super-easy to prepare!
Just add boiling water or broth to these grains and let them sit for 5 minutes before fluffing
them with a fork or spoon.
What is possibly the highest-G.I.
food with the lowest G.L.
score?
Today s #1 is almost here!
But first, check out...
2.
PARSNIPS
This root vegetable is closely related to carrots, but it does have a higher glycemic
index rating than its more famous orange cousin.
But while a typical parsnip carries a G.I.
score of 52, its G.L.
score comes in at just 4!
Parsnips are an excellent source of both SOLUBLE and INSOLUBLE FIBER, which means this veggie
can help to lower your cholesterol and your blood sugar, while aiding your digestion and
regularity.
And, naturally, parsnips provide a long-list of other beneficial anti-inflammatory micronutrients,
including:
- VITAMINS C, E, and K - FOLATE
- IRON - MAGNESIUM
- POTASSIUM - and ZINC.
In fact, parsnips are surprisingly high in ASCORBIC ACID, a.k.a.
vitamin C. A single serving of parsnips can give you approximately 25% of your daily vitamin
C requirement.
This famous antioxidant not only works to aid your immune system, it also protects against
cancerous free radical damage.
Studies also show that it can help lower blood pressure and post-meal glucose levels.
Parsnips are also particularly rich in potassium content another powerful antioxidant which
aids blood pressure regulation.
They are also a good source of POLYACETYLENES organic compounds which may help reduce oxidative
stress while lowering the risk of certain forms of cancer.
And at the end of the day, parsnips are low in calories, and can easily be added to a
wide range of diabetes-fighting dishes, raw, baked, or sautéed!
Are you ready to discover one of the best carb-rich but low-glycemic load foods for
diabetics?
For the maximum summer refreshment, with a minimal impact on your blood sugar, go for...
1.
WATERMELON
Lately, classic watermelon has gotten a bad rap when it comes to glucose control, as it
is known to be high in natural sugars.
Watermelon did get slapped with a whopping G.I.
score of 72 and some estimates put that number as high as 80!
However...
...it has received an incredibly low G.L.
score of only 4!
AMAZING!
So what does that mean for you?
Well, you can healthfully enjoy a serving of watermelon without fear of a blood sugar
spike.
This is largely due to its wealth of glucose-stabilizing micronutrients, and, as its name suggests,
its extremely high water content which helps to keep you hydrated, flushes toxins from
your body, and increases your feelings of fullness.
At the same time, this warm-weather delight supplies an assortment of anti-inflammatory
and anti-diabetes micronutrients, including:
- VITAMIN A - VITAMIN C
- CALCIUM - MAGNESIUM
- and POTASSIUM
It also contains the anti-inflammatory antioxidant LYCOPENE, which studies suggest may lower
both blood pressure and cholesterol.
Lycopene has also been shown to decrease the risk of age and diabetes-related macular degeneration.
Plus, watermelon is a good source of the compound CITRULLINE, an amino acid which can improve
exercise performance, further aiding your quest for lower weight and decreased insulin
resistance.
So now you can see that there are at least a few incredible foods which supply carbohydrates
but still clock in as low-glycemic load.
Eating these foods as part of a balanced meal...
...with lean and plant-based protein, plus unsaturated fats and foods which supply omega-3
fatty acids...
...will most likely NOT spike but your blood sugar
...BUT they will give you plenty of heart-aiding, diabetes-fighting benefits!
And, as promised, here are a few more potentially high-G.I.
but LOW G.L.
foods that can still make their way into your blood sugar-balancing diet...
Try:
WHOLE WHEAT BREAD - which can score as high as 71 on the glycemic index BUT still has
a low-glycemic load score of 9.
BLACK BEANS - which carry a not-so-low G.I.
score of 30, but still have a G.L.
score of just 7.
And don't forget about other potentially high-carb but nutrition-packed fruits, including:
GRAPES - which clock in at 59 on the G.I.
scale, making them high glycemic index.
BUT they still only have a G.L.
score of 11, placing them in the medium-glycemic load range.
APPLES - which approach the higher end of low glycemic index, with a score of 39.
However, they are still low-glycemic load, with a score of only 6.
PEACHES - which are on the higher end of low-G.I.
with a score of 42, but carry a G.L.
score of just 5.
and...
ORANGES - which, of course, sound sweet, and score a 42 on the glycemic index, but still
manage to pull off a glycemic load score of only 4!
So, there you have it.
You CAN enjoy certain foods which are not exactly low-glycemic index, but still come
in as low-glycemic load and therefore should NOT significantly increase your blood sugar!
In fact, these foods can help you to improve your insulin sensitivity!
But what are your feelings, and your thoughts about our list?
Did we miss any of your favorite carb-heavy but glucose-stabilizing foods?
Comment below to let us know!
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Thank you for watching, we hope you re having a diabetes-fighting day!