Glucose levels are increased by digestion/conversion of CHO, and decreased by the effect of insulin. Different types of CHO digest slower(fiber), get into the blood stream faster (glucose) or release more insulin (fructose). A low glycemic load could mean either that all the sugar was immediately deposited in fat cells and now you’re hungry again because it’s dropping and your ghrehlin is spiking, or that your food is still digesting slowly.
Do not be deceived by the low GI/GL. Fructose goes right into your fat cells and makes you hungry by spiking insulin.
Seriously. Ignore GI/GL.
On a more anecdotal level, I don't find that eating apples makes me hungry shortly afterwards.
The defence proffered by faculty (who had a vested interest in promoting it) was weak in our eyes and has only grown weaker over time
> Glycemic load (GL) > Glycemic Load takes into account a foods GI value and a standardized 100g portion size and is calculated as GL = GI x available CHO in a 100g serving / 100. Therefore the GL takes into account the amount of carbohydrate consumed and is a more accurate measure of the impact of a food on blood sugars. As a general rule foods that have a low GL usually have a low GI and those with a medium to high GL value almost always have a very high GI value.
I like bagels - this tool reports a GI / GL of 72 / 42 for 100g. I like peanut butter - 27 and 2.7 for 100g of creamy unsalted.
What is the GI / GL of a peanut-buttered bagel? Is it an average? Can I calculate it?
I don't see much advice around working toward an average glycemic load for a meal versus avoiding specific evils. Is that line of thought flawed?
I have found that the secret to sustaining a vegan diet is beans (resistant starch). They release sugar into your blood over many hours, blunting the blood sugar roller coaster that would otherwise be caused by eating a lot of fruits and vegetables without a lot of meats and fat.
I have done a version of the above proposed experiment with a foot long Subway sandwich, veggies only (no meat, no cheese, no mayo). I feel like I am starving in 3 hours. Add hummus, I feel fine for 6 hours. I know it adds some calories, but I'm convinced it is more about the resistant starch. According to this video https://nutritionfacts.org/video/beans-and-the-second-meal-e... eating beans in one meal even reduces the blood sugar spike in later meals!
Another interesting thing. There is a Ted Talk about how glycemic response varies by individual due to different makeup of gut bacteria. I think it is this one: https://www.youtube.com/watch?v=0z03xkwFbw4. The guy claims he can analyze your gut bacteria and tell you which foods will spike your blood sugar. Subway might be bad for me but fine for you!
With that out of the way, of course it depends which things you eat together. Potatoes are high on the index but if you combine them with cheese (mmmm cheese) it will slow down digestion and thus lower the glycemic load. Similarly, bread has a high load. But add peanut butter and you slow it down.
As a general rule: Yes, add fat to slow digestion. There may be methods to calculate the load of a compund meal but don't count too much on them. The glycemic index is an average of how people react to foods. It's already impractical to study all the meals in that fashion and still you wouldn't know how you individually reacted to them.
Edit: If you want to watch how your body reacts, you can get a set of Freestyle Libre sensors from Abott which allows you to monitor your blood glucose levels. They're not super accurate, but they easily allow you to track up/down movements which is enough to see how long it takes you to digest a meal.
I dont have much knowledge about this kind of stuff; i "researched" what GI and GL actually means and pasted it for others also curious.
I’ve taken to calling insulin the fat storage hormone. Surprisingly glycemic index doesn’t always correspond to insulin level rise.
Sorry, I don't have a link. I've been meaning to look into it but haven't had the time.
It displays 7 main protein content and lets to compare if you wanna build whole picture.
It's super alpha and barely works (Chrome desktop only, loads entire ~40mb SQLite-webassembly database...)
Realizing this helped me adjust all my meals to include some kind of appetizer. Now I eat more healthy food and it isnt as much of a mental struggle.
Hope this realization helps someone else too..
If I strain I can understand your comment to say that appetizers allow us to eat the healthier food that follows. This would require the second course to be more healthy than the first. In my experience this is a rare occurrence.
No other internet forum on the world is as full of people who hate eating as HN and thinspo-gram.
PS. If anyone has a serious nutrition background and wants to develop algorithms for dietary value prediction based on customized meals and disparate data sources, we are hiring.
I have been taking a cup of Metamucil after I have a dessert with that same theory in mind. Maybe it’s been helping.
Right now it's pretty jumpy even on high-end hardware. I need to fix this.
