Learn about Glycemic Load with Martin D. Fried MD, Pediatric Gastroenterology and Nutrition. Produced by DrMDK.com
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Male 1: As we see in the index we discuss a little bit before and I want to go into a little bit more. Male 2: But the one that we really talk about is the glycemic load. Male 1: Okay. Male 2: What is the glycemic index, it tells you how much sugar is going to be in the blood stream from a particular food. The glycemic load actually tells you how much is actually absorbed into the blood. Male 1: So what would be the ideal recommendation food to fit that criteria. Male 2: The lower the number the better. You can’t go wrong with any fruit and vegetable. If you look at the glycemic load of even watermelon it’s under 10. Anything over 15 is a high glycemic load. Male 1: But this is high glycemic index? Male 2: In my point it’s not the glycemic index that’s important, it’s the actual load what you actually deliver from indigestion into the blood stream. Typically if something has a lot of fiber or a lot of water in it, it’s even though its glycemic index could be high the amount that it’s actually delivers of sugar is going to be lower. Five were delays the actual if you eat a yum with the skin as supposed to let say a potato because of a lot of the beta carotene and fiber in the yum is going to have a lower glycemic load and won’t cause your blood sugar to go at this side. Male 1: So if it’s a lot of fiber in the food, that reduces— Male 2: The sugar that’s deliver into the blood. Male 1: So you should see the level when it says it has a carbohydrate 25 grams but glucose or sugar 5 grams content? Male 2: If they has a high fiber content let’s say slice of bread one bread to five or an average you will find one that has 5 grams of fiber. It’s going to deliver less sugar into the blood if the calories are you know all the same. Male 1: So sweet potatoes are end up if you’re going to eat than regular potato. Male 2: For sure, for sure. Male 1: So you have to be careful in looking at levels even more because it’s not just the amount of sugar. Male 2: The amount of sugar is also the amount of fiber. Male 1: So there is the combination of the two factors to make the regular decision making.