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Free Course on Nutrition & Health in Hindi - Carbohydrate Glycemic Index & Glycemic Load

Nutrition & Health in Hindi - Carbohydrate Glycemic Index & Glycemic Load. 

Good day friends,
welcome to my website is here to help you lose fats, gain muscles and stay healthier like never before Welcome to the 5th Chapter on the Course of Nutrition and Health In this video we are going to talk about Glycemic Index and Glycemic load This is an important aspect, not only for diabetes management but is also useful for bodybuilders If you are suffering from diabetes than you must be aware that you should measure your daily carbohydrate intake. different types of foods ,after entering our system impact our blood sugar levels in different ways here Glycemic Index and Glycemic loads comes in very handy Any food after entering in our body, can increase our blood sugar levels and that is why all the foods have been given a number on a scale of 0 to 100 All these numbers are derived from the Glycemic Index of Glucose Glycemic Index of Glucose is 100 on the other hand meat or egg is zero High Glycemic Index food are easily digested and absorbed and are released into the blood stream hence they fluctuate the blood sugar levels drastically on the other hand Low GI foods are slowly digested and absorbed and raise blood sugar levels slowly In general, the higher the processing of the food, the higher is its Glycemic Index and the food that contains high fibers or fats has a lower Glycemic Index (GI) According to official guidelines, High Gi food has a score of 70 or more Medium GI is between 56-70 and Low GI is below 50 The next question that might be circling in your brain Is how do we calculate the GI value of various foods? After an overnight fast, a group of 10 people were given a serving of a food item This serving contains 50 grams of available carbohydrates Net Carbohydrates means total carbohydrates minus fibers After the food was consumed blood sugar levels are measured.

Every 15 to 30 minutes This lasted for about 2 hours These results are plotted on a graph Next, the people are given 50 grams of carbohydrates of a reference food either white bread or pure glucose sam process was followed and these results are plotted again and these results are plotted was given a value of 100 the area under the curve of the test food is then calculated as a percentage of the reference food area what ever that percentage is is its GI value Glycemic Index talks a lot about Carbohydrates However it does not tell the whole story Glycemic Index does not tells us That how much blood sugar level will rise after eating a given quantity of food because we do not consider the food amount here Here term like Glycemic Load is a better means to analyze food because it also considers the portion size This is important because even though Glycemic Index of Pizza is low as compared to apple but eating a lot of pizza is very easy which greatly impacts the blood sugar levels The equation to calculate Glycemic Load is Available.


Carbohydrate in potion size into Glycemic Index of food,  divided by 100 If the glycemic Load of food is 20 Then it is high GL If the load is 11-19 then it is medium and if it is 10 or below then it is low Glycemic Load Now let us demonstrate this with the help of an example Here we have a cup of pineapple which has 19.5 g carbohydrates and 2 g fibers which means it has 17.5 g of net carbohydrates then we have 1 cup watermelon which has 11.5 g carbs and 0.6 g fibers which means 11 g net carbohydrates Third we have 2 slices of white bread which has 24 g of Net carbohydrates Glycemic Index of pineapple is 66 GI of watermelon is 72 and white bread is 70 All three belong to High GI Category Now if we calculate Glycemic load then we would know Glycemic load of pineapple is 11.5 watermelon has GL of 7.92 and white bread has GL of 16.8 This means that Glycemic Load o watermelon is low while on the other hand GL of pineapple and white.


Bread is medium Normally no on eats 2 slices of white bread and if we eat 4 instead of two Then this load becomes double and becomes high from medium Hence controlling portion size becomes very vital and overeating any food can increase The glycemic load to a great extent Hence in diabetes management equally distribution of carbohydrates among meals becomes very important Besides many factors impact Glycemic Index like how the food is cookes Cooking the food on low flame GI is not increased much as compared  to microwave cooking Besides higher the food processing, higher is the GI Besides what other food are used along with this food also GI depends on that too Like if you are cooking lentils along with rice then the total Glycemic index reduces drastically Glycemic Index and GLycemic Load are very useful when we look it from blood sugar level However lower GI or GL does not indicate that food.


Becomes healthy or unhealthy Glycemic Index nd Glycemic load is a good tool to evaluate  food items however is not the only tool we should also see how much fibers are there in the food the amount of fats , processing of the food and how is it cooked many researches also tell us that that eating lowe Glycemic Index food sources can cause delay in hunger levels and this helps us maintaining Caloric deficit Simple solution is that you limit your intake of processed foods and eat more whole foods but do not eliminate lovable food completely but use it is less quantity Ahead in the course when you start creating the diet plan , then you will learn that you do not need to worry too much about Glycemic Index but do keep a track of the total carbohydrate intake If you are struggling with diabetes then keep your carbohydrate intake between 70-90 grams or less than  that but remember as a Nutritional Consultant No one diet fits all Personalized meal plan where individual food choices are borne in mind that is more successful and provides much better results In order to understand that course well, go through all chapters carefully We will see you in our next video soon..Good bye and stay safe.. Jai Hind 

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