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The usefulness of tracking glycemic load is becoming increasingly apparent. For example, a meta-analysis published in the American Journal of Clinical Nutrition found that people who ate a low-glycemic-load diet were less likely to develop type 2 diabetes.
As for following a low-glycemic-load diet, the American Diabetes Association’s recommendations emphasize high-fiber and low-glycemic-load carbohydrates based on the current evidence.
Carbohydrates and glycemic load
Carbohydrates are classified as either simple or complex based on the length of the carbohydrate chains that compose them, but better measures of carbohydrate quality have been developed:
Estimating daily glycemic load
The meta-analysis looked at data from 24 studies to find a relationship between daily glycemic load and diabetes risk:
Low-glycemic-load diet can prevent diabetes
The researchers found that eating a low-glycemic-load diet was protective against diabetes. Their analysis showed:
“Altogether, our meta-analysis supports that glycemic load is an important and underestimated dietary characteristic that, among others, contributes significantly to the incidence of type 2 diabetes,” the study’s authors said.
Reduce your daily glycemic load
Here are some general ways to decrease your daily glycemic load:
(Am J Clin Nutr 2013;97:584–96)
| Supplement Facts |
Serving Size: 1-2 Capsules
Servings Per Container: 30-60
|Amount Per Serving||%DV|
| Hyper-Load Matrix |
Banaba Extract (2% Corosolic Acid), Gymnema Sylvestre (75% Gymnemic Acid), Chromium Polynicotinate, Momordica 10:1 Extract, Cinnamon 4:1 Extract.
**Daily Value (DV) not established.
Ingredients: Gelatin (Bovine), Magnesium Sterate (less than .5%) FD&C Yellow #6, FD&C Red #3, FD&C Blue #1.
Not for use by individuals under the age of 18 years. Do not use if pregnant or nursing. Keep out of reach of children. Do not consume this product if you have a medical condition and/or taking any prescription medication. Do not exceed recommended servings. Do not use this product if you are at risk or are being treated for high blood pressure, seizure, enlarged prostate or stroke. Before beginning any supplement or training program always consult a physician first.