Glycemic Load List of Foods

Understanding Glycemic Load: Making Healthier Food Choices for Blood Sugar Control

Which of these foods don't belong? Image created by chatGPT

by John R. Fisher, PhD

Glycemic load (GL) is a measure that evaluates the impact of carbohydrate-containing foods on blood sugar levels. Unlike the glycemic index (GI), which only considers how quickly a food raises blood sugar, glycemic load combines both the quality and quantity of carbohydrates to give a more accurate picture of how much a food will increase blood sugar levels. By taking into account the carbohydrate content and GI, glycemic load helps people make more informed dietary choices, especially those managing diabetes, heart health, or weight control. Foods with a low glycemic load cause slower blood sugar rises, while high-glycemic load foods can lead to quick spikes. Understanding GL can promote healthier eating and better blood sugar stability.

Here’s a list of foods categorized by their glycemic load (GL). The GL values indicate the impact these foods have on blood sugar levels:

Low Glycemic Load (10 or under)

1. Bran cereal – GL 9
2. Apple (medium) – GL 6
3. Orange (medium) – GL 5
4. Kidney beans (1/2 cup) – GL 7
5. Black beans (1/2 cup) – GL 6
6. Lentils (1/2 cup) – GL 5
7. Wheat tortilla (1 small) – GL 4
8. Skim milk (1 cup) – GL 4
9. Cashews (1 oz) – GL 3
10. Peanuts (1 oz) – GL 1
11. Carrots (1/2 cup cooked) – GL 3
12. Broccoli (1 cup cooked) – GL 1
13. Cherries (1/2 cup) – GL 3
14. Grapefruit (1/2 medium) – GL 3
15. Strawberries (1/2 cup) – GL 1
16. Tomato (1 medium) – GL 2
17. Zucchini (1/2 cup cooked) – GL 1
18. Pear (medium) – GL 4
19. Spinach (1 cup cooked) – GL 1
20. Avocado (1/2 medium) – GL 1

Medium Glycemic Load (11-19)

1. Pearled barley (1 cup cooked) – GL 12
2. Brown rice (3/4 cup cooked) – GL 16
3. Oatmeal (1 cup cooked) – GL 13
4. Bulgur (3/4 cup cooked) – GL 13
5. Rice cakes (3 cakes) – GL 17
6. Whole grain bread (1 slice) – GL 11
7. Whole-grain pasta (1 1/4 cup cooked) – GL 15
8. Green peas (1/2 cup cooked) – GL 11
9. Sweet potato (1/2 medium) – GL 17
10. Pineapple (1/2 cup) – GL 12
11. Corn (1/2 cup cooked) – GL 14
12. Beetroot (1/2 cup cooked) – GL 11
13. Banana (medium) – GL 12
14. Couscous (1/2 cup cooked) – GL 15
15. Mango (1/2 cup) – GL 12
16. Grapes (1/2 cup) – GL 11
17. Watermelon (1 cup) – GL 11
18. Pita bread (1 small) – GL 18
19. Black-eyed peas (1/2 cup cooked) – GL 11
20. Quinoa (3/4 cup cooked) – GL 13

High Glycemic Load (20 and above)

1. Baked potato (1 medium) – GL 29
2. French fries (1 medium serving) – GL 25
3. Refined breakfast cereal (1 oz) – GL 23
4. Sugar-sweetened beverage (12 oz) – GL 22
5. Candy bars (2 oz) – GL 22
6. White basmati rice (1 cup cooked) – GL 26
7. White-flour pasta (1 1/4 cup cooked) – GL 23
8. Popcorn (2 cups) – GL 21
9. Pretzels (1 oz) – GL 24
10. Bagel (1 medium) – GL 24
11. Cornflakes (1 cup) – GL 21
12. Doughnut (1 medium) – GL 23
13. Gatorade (12 oz) – GL 20
14. Instant mashed potatoes (1/2 cup cooked) – GL 21
15. Raisins (1/4 cup) – GL 28
16. Honey (1 tbsp) – GL 20
17. White bread (1 slice) – GL 22
18. Rice noodles (1 cup cooked) – GL 24
19. Watermelon (2 cups) – GL 22
20. Pancakes (2 medium) – GL 23

This list provides a variety of foods within each glycemic load category, helping guide choices for better blood sugar management. The list was prepared with the assistance of chatGPT.

Type 2 Diabetes and Glycemic Index

Carbohydrates and Blood Sugar: A Balanced Overview

Image created by chatGPT

by John Fisher

Carbohydrates play a central role in our body’s energy metabolism, particularly through their impact on blood sugar levels. When consumed, digestible carbohydrates are broken down into sugars that enter the bloodstream, prompting the pancreas to release insulin. This hormone encourages cells to absorb blood sugar for energy or storage, lowering blood sugar levels. Conversely, when blood sugar drops, the pancreas releases glucagon, prompting the liver to release stored sugar, thus maintaining a stable blood sugar supply. This article explores how carbohydrates impact blood sugar, the role of glycemic index and glycemic load, and how these factors relate to conditions like type 2 diabetes and heart disease.

Carbohydrate Metabolism and Type 2 Diabetes

The balance of insulin and glucagon is essential for maintaining steady blood sugar levels. However, when insulin production or utilization fails, type 2 diabetes can develop. This condition, often gradual, occurs when cells become insulin-resistant, causing prolonged high blood sugar levels. Over time, the strain on insulin-producing cells can cause them to cease insulin production altogether. Type 2 diabetes is a significant public health issue, often associated with excessive intake of high-glycemic foods.

Glycemic Index: A Better Classification of Carbohydrates

Traditionally, carbohydrates were labeled as “simple” or “complex” based on their chemical structure. However, these categories do not fully capture the effects on blood sugar levels. The glycemic index (GI) was developed to measure how quickly and significantly a carbohydrate-rich food raises blood sugar. Foods with a high GI, like white bread, cause rapid blood sugar spikes, whereas foods with a low GI, like whole oats, promote a more gradual rise in blood sugar. High-GI foods can increase the risk of type 2 diabetes, heart disease, and even obesity.

Factors Affecting Glycemic Index

Several factors influence a food's GI, including processing, fiber content, ripeness, and fat or acid content. For instance, milled grains have a higher GI than whole grains, and ripe fruits tend to have a higher GI than unripe ones. High-fiber foods slow down digestion, causing a gentler increase in blood sugar. Studies have demonstrated a link between high-GI diets and a greater risk of type 2 diabetes and coronary heart disease, although the impact on body weight remains uncertain.

Glycemic Load: Measuring Blood Sugar Impact by Quantity

While GI measures how quickly a food raises blood sugar, glycemic load (GL) considers both the GI and the total carbohydrate content. GL offers a more comprehensive way to classify foods based on their blood sugar impact. A GL of 20 or more is high, while a GL of 10 or below is low. Lower-GL diets are associated with a reduced risk of type 2 diabetes and heart disease. Thus, choosing low- or medium-GL foods, such as bran cereals, black beans, and brown rice, over high-GL foods like baked potatoes and candy, promotes healthier blood sugar management.

Conclusion

Understanding the relationship between carbohydrates, glycemic index, and glycemic load is vital for managing blood sugar levels and reducing risks associated with type 2 diabetes and heart disease. By making informed dietary choices, individuals can control blood sugar spikes and benefit from a balanced, health-promoting diet.

Here is a list of common foods categorized by glycemic load.

Reference

Harvard School of Public Health. (n.d.). Carbohydrates and blood sugar. Retrieved from https://nutritionsource.hsph.harvard.edu/carbohydrates/carbohydrates-and-blood-sugar/

This article was written with the assistance of AI. 

Emotional Intelligence

How do you develop Emotional Intelligence in the medical setting?

Reference
Hay Group Global. (2014, February 20). Dr. Dan Goleman discusses how to develop emotional intelligence in the medical setting [Video]. YouTube. https://youtu.be/VpJvOQI_-v4?si=3iFR0-twzlc4W6Q2

Summary

Developing emotional intelligence (EI) in the medical setting is essential for enhancing patient care and improving physician-patient relationships. According to Dr. Daniel Goleman, a key aspect of developing EI involves fostering self-awareness and meta-awareness—the ability to monitor and reflect on one’s own attention. In medical practice, physicians often focus intently on the clinical aspects of patient care, which can inadvertently hinder effective interpersonal interactions (Hay Group Global, 2014). This phenomenon occurs because, while a physician’s brain is adept at processing complex medical situations, this intense focus can detract from connecting empathetically with patients.

To cultivate emotional intelligence, physicians need to be conscious of how they engage with patients. Self-monitoring is vital—physicians should regularly assess whether they are truly attuned to the patient’s needs or if they are showing signs of impatience, such as interrupting or dominating conversations. Research cited by Goleman illustrates a common issue: when patients in a waiting room were asked how many questions they had for their physician, they reported an average of four. However, after their consultation, they indicated that they only asked one and a half questions on average. This discrepancy often results from physicians cutting off patients after an average of 17 seconds and redirecting the conversation (Hay Group Global, 2014).

While time constraints are a reality in medical practice, taking a few extra moments to engage meaningfully with patients can make a significant difference. Simple actions such as ensuring all patient questions are addressed or sharing light-hearted moments to establish rapport can foster trust and ease. These brief interactions are not just social niceties but contribute to the therapeutic relationship, enhancing patient satisfaction and care outcomes. Dr. Goleman notes that building rapport acts as an additional “active ingredient” in patient care, emphasizing the importance of emotional intelligence in clinical practice (Hay Group Global, 2014).

Teaching Ideas: Stump Speech

 

The Value of a Stump Speech in Sharing Gallup StrengthsFinder Results

Four StrengthFinder Domains

by John Fisher

Using a short speech, or "stump speech," as a way to share results from the Gallup StrengthsFinder Assessment is a powerful method for both self-reflection and public presentation. These concise speeches enable individuals to distill and express their top strengths in a clear and engaging way, creating a platform for connection, understanding, and professional development. By examining the speeches of individuals in a Principles of Management class, we can understand how this approach showcases unique strengths while fostering shared insights.

Why Use a Stump Speech?

A stump speech allows individuals to articulate their key strengths succinctly, turning abstract qualities into relatable narratives. The format encourages individuals to reflect deeply on their assessment results and translate them into real-life applications. This process not only reinforces self-awareness but also builds confidence in communicating one's strengths effectively. Here are some key benefits:

1. Clarifying Personal Identity: Crafting a stump speech compels individuals to identify what truly defines them. For instance, Elliot’s speech emphasized his journey of self-discovery, noting that strengths like Empathy and Developer were integral to how he interacts with others. By openly sharing how these strengths manifest in his volunteer work as a Court Appointed Special Advocate, Elliot highlighted his dedication to fostering growth in others.

2. Building Connections: A stump speech serves as a bridge to deeper relationships. The Relator strength—common among speakers like Bryce, Preston, Brian, and Brayden—emphasizes meaningful, deep connections. For example, Preston’s emphasis on building trust within his team as a combat medic illustrates how sharing personal strengths in a speech can convey reliability and encourage team cohesion.

3. Showcasing Leadership: Many speeches highlight leadership qualities. Isaac’s strengths of Achiever, Responsibility, and Arranger show a clear commitment to organization and follow-through, crucial in emergency settings. His speech underlined the importance of leading by example and being reliable, which are essential traits in high-stakes environments. Similarly, Cordell’s emphasis on Strategic and Responsibility traits showcased his ability to create effective plans and maintain accountability—qualities that inspire trust and respect in his field as a firefighter.

Common Themes in Stump Speeches

Several common themes emerged when analyzing speeches from various individuals:

• Integrity and Values (Belief): Belief is a foundational strength that anchors many of the speeches, including those of Bryce, Ashley, Isaac, Brayden, and Cordell. This strength reflects a steadfast adherence to personal values. For instance, Cordell’s speech illustrated how his Belief strength shapes his approach to work, emphasizing integrity as a way to build trust. This theme shows that integrity is not just a personal guide but a way to inspire and lead others.

• Commitment to Growth (Learner/Achiever): The pursuit of growth is another dominant theme. Speakers like Isaac, Elliot, and Brayden demonstrated how their Learner and Achiever strengths fuel their drive for continuous improvement. Elliot’s emphasis on consuming information daily exemplified how the Learner strength recharges him and keeps him productive.

• Relational Focus (Relator/Empathy): The relational strengths displayed by Bryce, Preston, and Elliot underscore the importance of creating strong, supportive connections. Elliot’s ability to sense and respond to others’ feelings in his role as a Peer Support Specialist illustrated how Empathy can make a significant impact in high-stress situations.

Unique Approaches and Distinctions

While commonalities exist, stump speeches also reveal unique approaches that distinguish individuals:

• Strategic Thinking: Cordell’s focus on the Strategic strength set him apart, as he highlighted his ability to identify optimal paths forward in complex scenarios. This skill demonstrated his critical thinking and planning capabilities, adding depth to his leadership style.

• Developer and Input Strengths: Elliot’s speech uniquely combined Developer and Input, showcasing his talent for nurturing growth and remembering important details about those around him. This not only enhances his relationships but also adds a personal touch that makes others feel valued.

• Adaptability and Problem-Solving: Preston and Brian’s emphasis on Adaptability illustrated their ability to thrive in changing environments, balancing flexibility with maintaining harmony. This quality is essential in both personal and professional settings, demonstrating their resilience and supportive nature.

Conclusion: The Impact of Stump Speeches

Crafting and delivering a stump speech based on Gallup StrengthsFinder results is a valuable exercise for individuals looking to leverage their strengths. It promotes self-reflection, aids in personal and professional development, and strengthens connections with others. Through the examples provided, we see that whether one’s strengths lie in fostering relationships, strategic planning, or continuous learning, a stump speech serves as a testament to how these qualities shape everyday life and work. By sharing their unique strengths in a concise, relatable manner, individuals inspire trust, demonstrate leadership, and cultivate environments where everyone can thrive.

Assisted by AI.