In my work as a personal trainer and owner of training camp fitness in Singapore, I often ask questions about the glycemic index and glycemic load. These are important questions, since the glycemic index and glycemic load are useful tools for achieving our fat loss, weight loss, fitness goals and gain muscle mass. You’ve always wanted to know how to get on the glycemic index and glycemic load of a particular food? Here’s how it’s done! Check on the glycemic index value of a food is a slow and tedious. Any other item of food is tested and tested on different subjects and each made a couple of times. Coming up with each value takes at least two days. The steps of various food products are made identical. The first of what is done, the volunteers and participants will be invited soon for the night. The next morning, he or she will have 50 grams of white bread, or water, is dissolved in 50 g of glucose. The two foods have a value of 100 Blood samples are routinely used within two hours, to measure the rise and fall of glucose. Another day, the same volunteers will soon be eating the test food – beef, potatoes, Cheetos or whatever take – what to eat 50 grams of carbohydrates. Then, blood samples for the next 120 minutes (2 hours), so that the level of sugar in the blood can be evaluated taken. More food affects the levels of blood sugar (and insulin) levels, the more value you give it. The glycemic index of food for volunteers is that, in particular, by the blood glucose response to food sample is calculated from the response to white bread, pure glucose. To take into account individual differences, how people react to food and process glucose, the glycemic index is often the number average of 8 to 10 volunteers. Where is the glycemic load of a food is a little easier. It is the glycemic index multiplied by the quantity actually consumed carbohydrates. For example, a core of 4 grams of carbohydrates and the glycemic index of 131 should have a glycemic load of about 5 shows that carrots do not cause significant fluctuations in blood sugar and insulin. Remember – if the subjects had to eat 50 grams of carbohydrate from carrots, they actually eat over a pound of plain, pure carrots in one sitting! So remember, if you use the GI is the main tool to make your food more healthy, do not forget to check (among others) for the actual amount of carbohydrate in the food! If there is a food, not people you know and can not find the box to the value of IM, you pay someone to do the test for you. Many universities offer commercial laboratories ND glycemic index and / or services glycemic load test. A quick Google search will have several options. We have, provide a quick and easy explanation, such as GI and GL. Remember that these considerations are important for our Personal Training and Fitness Boot Camp, customers in Singapore, because their eating habits and consequently with their fat loss, weight loss and bodybuilding results.