Raena Morgan: We’re visiting with Sherry Torkos, who is a pharmacist and the author of The GI Made Simple. Sherry, you hear the term ‘glycemic load’, exactly what does that mean?
Ms. Sherry Torkos: Well, the glycemic load was actually developed as a offshoot of the glycemic index. When we talk about the glycemic index, researchers test a certain amount of carbohydrate present in a food. For example, if they’re testing carrots, they get a serving of carrots that would provide 50 grams of carbohydrate and they measure its impact on blood sugar. Now, when we’re looking at the glycemic load, we’re actually looking at a typical serving of a food. For example, if you were to eat carrots, you might have one or two. You’re not going to sit down and eat a bad of eight or ten carrots. And so the glycemic load gives us a practical information on how a typical serving will impact your blood sugar. So, for example, there are certain foods that I list in my book—and I have a glycemic index chart in my book—
Raena Morgan: Yes, you do.
Ms. Sherry Torkos: Foods that are low, moderate and high. Now, some of the high glycemic foods, such as watermelon, mango and papaya, are still recommended to have as part of a healthy diet. And the reason for that is these foods—although they are higher in the glycemic index, the contain a relatively small amount of carbohydrate per typical serving. So, that their overall impact on your blood sugar is not that traumatic. So, watermelon, mango, cantaloupe, papaya, all of these fruits that are a little bit higher in sugar and higher in the glycemic index, they’re still okay to have as part of a healthy diet because they have in a typical serving, their impact is not that significant on blood sugar. Plus, they’re also a good source of vitamins and minerals and different nutrients that are important for good health.
Raena Morgan: What about juicing those fruits? That changes the picture doesn’t it?
Ms. Sherry Torkos: Yes, it does. And in fact, if you look at an orange versus a glass of orange juice, the orange contains a lot of fiber, and therefore, it will have a lower glycemic index. If you turn that orange into a glass of orange juice, it will break down into sugar more quickly in your system because the fiber has been broken down. So, you are better to have fruits in their whole form, versus the juices. But, you know, overall, with respect to juicing, I do believe in the value of having vegetable and fruit juices, certainly over having soda and coffee and other beverages. So, juices are still a healthy option for the diet.
Raena Morgan: Oh, well, thank you very much.
Ms. Sherry Torkos: Thank you.
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