In order to help consumers better understand why healthy fruits and vegetables can have a higher GI rating and yet still be the better choice than pop, the Glycemic Load (GL) calculation is also necessary to know. The GL calculation is based on the serving size of the food/beverage relative to the GI. For example, watermelon has a GI score of 72, which is high based on the chart in Table 1. When the GL is calculated for 120 g serving of watermelon the value is 4. A can of cola has a GI score of 63 and a GL value of 16.
Table 1. Glycemic Index (GI) and Glycemic Load (GL) Values.
ValueLowMediumHighGI<5556-69>70GL<1011-19>20For more comparisons of food and beverages with their GI and GL scores please visit the following website:
http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
Another important piece of the GI ratings a consumer should know is how processing methods can impact this rating. For example, why would different pasta noodles have different GI ratings? Due to the method of manufacture. Spaghetti is not processed the same way as a sheet of pasta used to make lasagna noodles and therefore has an initial lower GI value than a lasagna noodle. However, to complicate things even further, if the spaghetti noodle is held in boiling water for 5 minutes vs 20 minutes, will also have different GI value. The pasta which is cooked longer now has both a higher GI and GL value. (http://www.montignac.com/en/the-factors-that-modify-glycemic-indexes/)
This piece of information is very important and often overlooked or not considered when reading a GI chart. In particular it is very important when reading GI values for juices. If a GI chart does not indicated that the juice (of fruit or vegetable) is raw, then assume they are referring to a pasteurized juice. Furthermore, juice used in a GI chart is often one gone through a clarification process. A clarification process removes all the fibre, pectin and enzymes as well as much of the nutrients. This process on its own increases the GI and GL of the juice and then with the addition of pasteurization will further increase these values.
A cold pressed juice will have sediment on the bottom which indicates that NO clarification step has occurred and thus the press has removed large debris but provided fibre, pectin, enzymes and a very dense amount of nutrients. Since our cold pressed juice is NEVER heat treated there is no resulting increase to the GI or GL values of the juice after pressing. Our method of pressing followed by our cold water pressure treatment to the bottle retains the nutrients such that we do not need to fortify it with additives or preservatives as pasteurized juices require. Also, the use of cold water pressure will not denature enzymes the way heat pasteurization will destroy their functional properties.
Taken from http://www.juice-matters.com/news/understanding-sugar-in-beverages/
Table 1. Glycemic Index (GI) and Glycemic Load (GL) Values.
ValueLowMediumHighGI<5556-69>70GL<1011-19>20For more comparisons of food and beverages with their GI and GL scores please visit the following website:
http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
Another important piece of the GI ratings a consumer should know is how processing methods can impact this rating. For example, why would different pasta noodles have different GI ratings? Due to the method of manufacture. Spaghetti is not processed the same way as a sheet of pasta used to make lasagna noodles and therefore has an initial lower GI value than a lasagna noodle. However, to complicate things even further, if the spaghetti noodle is held in boiling water for 5 minutes vs 20 minutes, will also have different GI value. The pasta which is cooked longer now has both a higher GI and GL value. (http://www.montignac.com/en/the-factors-that-modify-glycemic-indexes/)
This piece of information is very important and often overlooked or not considered when reading a GI chart. In particular it is very important when reading GI values for juices. If a GI chart does not indicated that the juice (of fruit or vegetable) is raw, then assume they are referring to a pasteurized juice. Furthermore, juice used in a GI chart is often one gone through a clarification process. A clarification process removes all the fibre, pectin and enzymes as well as much of the nutrients. This process on its own increases the GI and GL of the juice and then with the addition of pasteurization will further increase these values.
A cold pressed juice will have sediment on the bottom which indicates that NO clarification step has occurred and thus the press has removed large debris but provided fibre, pectin, enzymes and a very dense amount of nutrients. Since our cold pressed juice is NEVER heat treated there is no resulting increase to the GI or GL values of the juice after pressing. Our method of pressing followed by our cold water pressure treatment to the bottle retains the nutrients such that we do not need to fortify it with additives or preservatives as pasteurized juices require. Also, the use of cold water pressure will not denature enzymes the way heat pasteurization will destroy their functional properties.
Taken from http://www.juice-matters.com/news/understanding-sugar-in-beverages/
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