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"I CONTROLLING YOUR GLYCEMIC LOAD The glycemic load of a food or meal is defined as the total effect that food or j meal has on your blood sugar. The food or meals you eat can have either a high j glycemic load or a low glycemic load. Controlling the glycemic load of your meals is essential. It is easy to do. Simply combine adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack. It is most | important to avoid eating quickly absorbed carbohydrates alone, as they raise 1 your sugar and insulin levels." - Mark Hyman MD, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First (Get the book.)

"Glycemic load: As glycemic load goes up, HDL cholesterol appears to go down, according to a small study that concluded that glycemic load is an important independent predictor of HDL in healthy people. Along these lines, the National Cholesterol Education Program (NCEP) recommends that most carbohydrate intake be in the form of whole grains, vegetables, fruits, and fat-free and low-fat dairy products. Carbs should be limited to 60 percent of total calories, even lower (about 50 percent of calories) for people with metabolic syndrome who have elevated triglycerides or low HDL cholesterol. 4." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"The food or meals you eat can have either a high j glycemic load or a low glycemic load. Controlling the glycemic load of your meals is essential. It is easy to do. Simply combine adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack. It is most | important to avoid eating quickly absorbed carbohydrates alone, as they raise 1 your sugar and insulin levels. And any large meal will raise your blood sugar, so | smaller meals help keep your blood sugar even." - Mark Hyman MD, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First (Get the book.)

"IT'S NOT JUST ABOUT GLYCEMIC LOAD If you've studied up on Atkins, South Beach, and Ultrametabolism, you may be convinced that by controlling your glycemic load you'll achieve ultimate health. Once upon a time, I believed this, too, but it's not that simple. Most of the diet gurus who talk about "healthy" pasta, whole-grain breads, and rice conveniently ignore the fact that the populations that consume them without apparent ill effects regularly expend large amounts of energy." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"Because it takes the quantity of food into consideration (and, therefore, calories), the glycemic load is the factor that counts. Even potatoes and rice, which have a Glycemic Index in the 90s, have a low glycemic load unless you eat a lot of them, because the amounts of starch or sugars they contain are relatively low. To avoid fruits and vegetables because they might have a high Glycemic Index makes no sense; their glycemic load is low, and that's what really matters." - Marion Nestle, What to Eat (Get the book.)

"Whenever you are battling type 2 diabetes, insulin resistance, or Syndrome X, it is absolutely necessary to maintain a low glycemic load carbohydrate diet, with no more than 40 percent of the calories coming from preferably low glycemic load carbohydrates. The monounsaturated fats and polyunsaturated fatty acids such as alpha-linolenic acid and other omega-3 fatty acids in addition to higher dose proteins do not require a significant insulin release for metabolism. A Program for Professional or World-Class Athletes ?Multivitamin/mineral foundation program with 1 gram of fish oil ?" - Stephen T. Sinatra, M.D., The Sinatra Solution Metabolic Cardiology (Get the book.)

"Researchers analyzed dietary data on 162,150 people who had participated in the Hawaii-Los Angeles Multiethnic Cohort Study, looking for evidence that a diet with a high glycemic load increases the risk of pancreatic cancer. Participants who ate the most fructose had a significantly higher pancreatic cancer risk than those who consumed the least. Participants who drank more fruit juice also had a higher risk of pancreatic cancer risk. Meanwhile, among obese and overweight patients, high sucrose intake was correlated with a higher risk of pancreatic cancer." - Andreas Moritz, Cancer Is Not A Disease - It's A Survival Mechanism (Get the book.)

"It is vitally important that you regulate your insulin levels, reduce your glycemic load, and eliminate as many simple sugars as you can. Introducing the PAM Diet After all the technology we've developed in the last century to mass produce foods that are quick and easy, health professionals and health-conscious laypeople alike have come to recognize the danger that lurks beneath the convenience and slick packaging. We have learned to go back to the basics, to the wisdom of Hippocrates twenty-four hundred years ago, who observed that food was powerful medicine." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"Glycemic index and glycemic load describe the tendency of foods to raise blood sugar. Eating meals containing foods that are low in glycemic index or glycemic load may influence appetite and other body mechanisms that affect excessive weight gain in children.27'28 A preliminary study reported that obese children using a low-glycemic-index diet lost more weight compared with a similar group using a low-fat diet." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.)

"Thus, further work is needed before conclusions are made regarding the importance of glycemic load for the treatment and prevention of CVD. Nonetheless, research to date suggests that a low-glycemic-load diet is more efficacious in individuals with insulin resistance. D. Dietary Fiber An abundance of evidence supports a beneficial association between dietary fiber intake and risk of CVD [154]. Dietary fiber is found naturally in fruits, vegetables, whole-grain cereals, and legumes. Fiber-fortified foods and supplements also are available that are intended to increase dietary fiber [155, 156]." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "An analysis [149] of 244 healthy women enrolled in the Women's Health Study (WHS) showed a strong correlation between high-sensitivity C-reactive protein (CRP) levels and glycemic load. This again suggests a relationship between type and amount of carbohydrate consumed and cardiovascular disease, specifically in middle-aged women. In contrast, the Zutphen Elderly Study [150] found no relationship between a high-GI diet and CHD in elderly men." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Dietary glycemic load and risk of age-related cataract. Am. J. Clin. Nutr. 80, 489-495. 58. Jacques, P. (1997). Nutritional antioxidants and prevention of age-related eye disease. In "Antioxidants and Disease Prevention" (H. Garewal, Ed.), pp. 149-177. CRC Press, Boca Raton, FL. 59. Christen, W. G. (1999). Antioxidant vitamins and age-related eye disease. Proc. Assoc. Am. Physicians 111, 16-21. 60. Chiu, C.-J., and Taylor, A. (2007). Nutritional antioxidants and age-related cataract and maculopathy. Exp. Eye Res. 84, 229-245. 61. Taylor, A., Jacques, P. F., Nowell, T., et al. (1997)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"We recommend keeping the glycemic load for any three-hour period less than 20. For more information on planning a low-glycemic load diet, see chapter 10. EXAMPLES OF gl, GL, AND INSULIN STRESS SCORE OF SELECTED FOODS Food Gl GL Insulin stress (or glycemic impact) Carrots, cooked, v4 cup 49 1.5 low Peach, fresh, 1 large 42 co low Beets, cooked, V? cup 64 co low Watermelon, V? cup 72 4 low Whole-wheat bread, 1 slice 69 9.6 low Baked potato, medium 93 14 medium Brown rice, cooked, 1 cup 50 16 medium Banana, raw, 1 medium 55 17." - Michael T. Murray and Michael R. Lyon, Hunger Free Forever: The New Science of Appetite Control (Get the book.) "That is where glycemic load comes in. The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption. It takes the glycemic index into account, but gives a more complete picture of the effect that a particular food has on blood sugar levels based on how much carbohydrate you actually eat in serving. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low. For example, let's take a look at beets, a food with a high GI but low GL." - Michael T. Murray and Michael R. Lyon, Hunger Free Forever: The New Science of Appetite Control (Get the book.)

"Because of these and other problems, researchers refined the idea and came up with glycemic load (GL). This takes the GI and applies it to a specific portion of that food. GLs are generally lower than GIs. You can estimate a food's glycemic load by multiplying its Glycemic Index (with glucose as the reference food) by the amount of carbohydrate contained in a specific serving size, then dividing by 100. Unless you are diabetic, keeping track of GLs while you shop may be more trouble than it's worth." - The Editors of FC&A, Unleash the Inner Healing Power of Foods (Get the book.)

"I'm not asking you to count carbs, control carbs, or worry about their glycemic load. Nor need you limit your intake of leafy green and other vegetables, as you do on most low-carb diets. All you need to remember is that the purpose of the Teardown phase is to convince your genetic programming that winter is not coming (it's here) and therefore your genes don't need to send out the "store fat" signal. Eating sugary and other high-carb foods convinces your genes that you've just encountered a fruit tree laden with sugary fruit, and as you've learned, that's the last message you want to transmit." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"With respect to dietary carbohydrates, studies are being conducted to evaluate dietary fiber, the glycemic index of carbohydrate-rich foods, and how the glycemic load of the diet affects CVD risk factors. Likewise, studies are ongoing to evaluate the physiological effects of amount and type of animal protein and plant protein on CVD risk." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"I've put a chart at the end of this chapter to show you a sample of the glycemic load for certain foods. A glycemic load of 10 or under is considered low. To learn more about Glycemic Index and glycemic load, go to www.glycemicindex.com. Low glycemic foods include above-ground dark green vegetables, such as broccoli, kale, and spinach, as well as avocados, nuts, and some fruits, such as blueberries and cranberries." - KC Craichy, Super Health 7 Golden Keys to Unlock Lifelong Vitality (Get the book.)

"Thanks to their concentrated carbohydrate content and the high GI of these carbohydrates, products made from white flours and other refined carbohydrates possess what is known as a high glycemic load (GL). While the GI reflects the blood sugar-raising potential of equal amounts of carbohydrates from various foods, the glycemic load measures the effect upon blood sugar elicited by typical serving sizes of foods. When we look at watermelon, for example, we see that it has a very high glycemic index similar to that of white bread." - Anthony Colpo, The Great Cholesterol Con: Why Everything You've been Told About Cholesterol, Diet and Heart Disease is Wrong (Get the book.)

"If you are totally confused and frustrated by the concept, terms, and tables associated with glycemic load and glycemic index, you are not alone. Many patients have told us over the years that these aids for choosing the "right" foods to eat to prevent, reverse, or treat diabetes are not easy to use and cause many of them to throw up their hands and give up. Indeed, what many people don't know is that these tools can be very misleading. Take the glycemic index, for example. Glycemic index (GI) is a measure of how quickly a specific food will raise your blood glucose level." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.)

"How Do the Glycemic Index and the glycemic load Fit In? To appreciate the effect of refined sugar and carbohydrates on your body, it helps to understand a little about the glycemic index and the glycemic load. Both terms are rankings of how quickly sugar- and carb-containing foods get absorbed and boost blood-sugar levels. High-glycemic foods (such as sugary soft drinks, candy bars, rice cakes, and potatoes) trigger a sharp increase and a subsequent drop in blood-sugar levels." - Jack Challem, Stop Prediabetes Now: The Ultimate Plan to Lose Weight and Prevent Diabetes (Get the book.)

"After adjusting for various potential confounders, it was found that women with the highest dietary glycemic load had twice the CHD risk of those with the lowest glycemic load(44). USDA food intake data shows that the carbohydrate consumption of Americans declined from the early 1900's to the mid-sixties, at which point it reversed direction and once again began to climb (see Figure 18b). The upward trajectory of carbohydrate intake turned sharply skyward in the early eighties, just as the low-fat, high-carbohydrate propaganda machine began hitting its full stride." - Anthony Colpo, The Great Cholesterol Con: Why Everything You've been Told About Cholesterol, Diet and Heart Disease is Wrong (Get the book.)

"I've put a chart at the end of this chapter to show you a sample of the glycemic load for certain foods. A glycemic load of 10 or under is considered low. To learn more about Glycemic Index and glycemic load, go to www.glycemicindex.com. Low glycemic foods include above-ground dark green vegetables, such as broccoli, kale, and spinach, as well as avocados, nuts, and some fruits, such as blueberries and cranberries." - KC Craichy, Super Health 7 Golden Keys to Unlock Lifelong Vitality (Get the book.)

"Even potatoes and rice, which have a Glycemic Index in the 90s, have a low glycemic load unless you eat a lot of them, because the amounts of starch or sugars they contain are relatively low. To avoid fruits and vegetables because they might have a high Glycemic Index makes no sense; their glycemic load is low, and that's what really matters. Bookstore health sections are full of books that give lengthy lists of Glycemic Index and Load values, but I generally ignore them, because the values they report are so inconsistent from one author to another." - Marion Nestle, What to Eat (Get the book.)

"For instance, a watermelon has an extremely high Glycemic Index, but one slice has so few carbohydrates that the Index is irrelevant. The glycemic load takes into account how many carbohydrates are actually in a serving of food rather than a serving of that same food that contains 50 grams of carbohydrates. To calculate glycemic load you simply multiply the Glycemic Index of a food times the number of carbohydrates in a serving of food and divide it by 100. I've put a chart at the end of this chapter to show you a sample of the glycemic load for certain foods." - KC Craichy, Super Health 7 Golden Keys to Unlock Lifelong Vitality (Get the book.)

"The glycemic index and the glycemic load have become popular references for people who are trying to lose weight and prevent diabetes. Many physicians and dietitians now recommend that their patients eat low-glycemic foods, but we see four key drawbacks to relying too much on the glycemic index and the glycemic load. First, checking every food's ranking on the glycemic index can be as much of a hassle as counting calories and carbs." - Jack Challem, Stop Prediabetes Now: The Ultimate Plan to Lose Weight and Prevent Diabetes (Get the book.)

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