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what is glycemic load (GL)? selalu dengar pasal glycemic index (GI) je kan tapi pernah dengar pasal GL?
biasa dengar GI ni bila orang cakap pasal makanan berkarbohidrat. thats right. it is how much such food will raise blood sugar level.
high GI is considered as bad sebab dia cepat naikkan gula tapi cepat turun (sugar crash). low GI pula slowly naik and lambat turun
high GI is considered as bad sebab dia cepat naikkan gula tapi cepat turun (sugar crash). low GI pula slowly naik and lambat turun
bila carb-rich food is consumed, blood glucose will rise, and in response, insulin is secreted from pancreas utk bantu glucose masuk ke dalam sel-sel badan.
insulin resistance is when your body cells cant respond to insulin, making your glucose keeps floating in blood.
insulin resistance is when your body cells cant respond to insulin, making your glucose keeps floating in blood.
what makes insulin spikes bad (hyperinsulinemia) is that over time it will increase the likelihood of T2 diabetes, obesity, cancer and stops the fat burning.
so erti kata lain, keeping glucose and insulin at normal level is very important.
so erti kata lain, keeping glucose and insulin at normal level is very important.
okay GL pula ialah sesuatu perkiraan di mana macamana sesuatu makanan akan naikkan paras glucose dalam darah, diberikan jumlah karbohidrat dalam tu.
basically GL is a combination of quality (GI) and quantity (of carbohydrate) of a food.
basically GL is a combination of quality (GI) and quantity (of carbohydrate) of a food.
GI values:
<54 low
55 - 69 medium
>70 high (pure glucose is 100)
GL values:
<10 low
11 - 19 medium
>20 high
<54 low
55 - 69 medium
>70 high (pure glucose is 100)
GL values:
<10 low
11 - 19 medium
>20 high
formula for GL:
[glycemic index (GI) x weight of carbohydrates (g)] / 100
eg: watermelon contains high GI (72) but has 5 g or carbs per 100 g.
GL = [72 x 5] / 100
= 3.6 which is low
![formula for GL:[glycemic index (GI) x weight of carbohydrates (g)] / 100eg: watermelon contains high GI (72) but has 5 g or carbs per 100 g.GL = [72 x 5] / 100 = 3.6 which is low](https://pbs.twimg.com/media/EoUJOS7VoAEReMj.png "formula for GL:[glycemic index (GI) x weight of carbohydrates (g)] / 100eg: watermelon contains high GI (72) but has 5 g or carbs per 100 g.GL = [72 x 5] / 100 = 3.6 which is low")
[glycemic index (GI) x weight of carbohydrates (g)] / 100
eg: watermelon contains high GI (72) but has 5 g or carbs per 100 g.
GL = [72 x 5] / 100
= 3.6 which is low
other eg:
food with GI of 50 (low) with 50 g of carbs
= [50 x 50] / 100
= 25 which is high
∴ food with low GI if taken in high amount will make it less healthy as it spikes insulin level.
food with GI of 50 (low) with 50 g of carbs
= [50 x 50] / 100
= 25 which is high
∴ food with low GI if taken in high amount will make it less healthy as it spikes insulin level.
GL calculation for a meal eg:
nasi 15
ayam 7
kobis 5
tomato 5
carrot 5
total GL = 15 + 7 + 5 + 5 + 5
= 37
nasi 15
ayam 7
kobis 5
tomato 5
carrot 5
total GL = 15 + 7 + 5 + 5 + 5
= 37
try to aim for a total GL of foods taken a day of 100 g/%. which means if amik tiga meals per day, amik la satu meal tu around GL of 33 g/%.
comparison between a lower GI (sugary snack) and a higher GI (watermelon) but with different sugar (carbohydrate) content.
however, even though GL looks like a better tool for diabetics and overweight people to better manage blood sugar, GI is more practical to use since GL needs calculation to make into use.
sebab biasa orang mcmni akan amik lower GI foods with smaller amounts, auto a lower GL.
sebab biasa orang mcmni akan amik lower GI foods with smaller amounts, auto a lower GL.
in other words, GL looks into the portion sizes (quantity) of foods compared to GI that is more into quality of these carbohydrates.
a lower GI foods can be bad if consume banyak2 (even though usually its kinda impossible). so, makan la berpada-pada ya.
a lower GI foods can be bad if consume banyak2 (even though usually its kinda impossible). so, makan la berpada-pada ya.
