I have this conversation with clients at least once a week, so I thought I’d share it here for you as well. Now, while I’m an Exercise Physiologist (and not a dietician), the majority of our clients ask about dietary advice, as it’s part of the lifestyle behaviours that we often coach our clients through. We make sure that our advice stays within the scope of sharing general principles about food, supported by research from biochemistry and physiology.
So the question of ‘carbs’ intake comes up very often, as the message that a diet ‘lower in carbs’ leads to greater weight loss is well spread. This is the type of eating that I also stick to, for a number of reasons that I’ll get into later. But for now I want to address a significant part of this discussion that is often overlooked: The glycemic load (GL). Now, most people are aware of the glycemic index (GI), which relates to how quickly a food containing carbohydrate raises blood-glucose levels, depending on the type of carbohydrate chain involved. Typically, the quicker a food’s carbohydrate is broken down and absorbed into the bloodstream, the higher the GI.
The glycemic load estimates how much (rather than how fast) the food will raise a person’s blood glucose(sugar) levels after eating it. So it incorporates the GI, but very importantly, it also depends on the AMOUNT of carbohydrates the food contains!
So while a dark bread has a low glycemic index, due to the complexity of the carb chains, it has a high glycemic load, due to the many and long carbohydrate chains in it! So it provides a LOT of carbohydrate and calories. While the insulin spike won’t be high, it will be prolonged. its a slow cooker! In contrast, most vegetables will be both low GI and low GL, a perfect combination! in addition, they’ll be high in nutrient value (vitamins and minerals) as well as relatively lower in calories.
So don’t want to avoid carbs, but be aware of the total LOAD of the carbs you are eating, and make sure these match your personal energy requirements! LOAD up on the veges, and perhaps reduce the bread!