In general, a glycemic load of 20 or more is high, 11 to 19 is medium, and 10 or under is low. The glycemic load has been used to study whether or not high-glycemic load diets are associated with increased risks for type 2 diabetes risk and cardiac events. In a large meta-analysis of 24 prospective cohort studies, researchers concluded that people who consumed lower-glycemic load diets were at a lower risk of developing type 2 diabetes than those who ate a diet of higher-glycemic load foods.
Here is a listing of low, medium, and high glycemic load foods. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. High dietary glycemic load and glycemic index increase risk of cardiovascular disease among middle-aged women: a population-based follow-up study.
J Am Coll Cardiol. Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med. Carbohydrate and fiber recommendations for individuals with diabetes: a quantitative assessment and meta-analysis of the evidence. J Am Coll Nutr. Effects of a low-glycemic load vs low-fat diet in obese young adults: a randomized trial.
Effects of a reduced-glycemic-load diet on body weight, body composition, and cardiovascular disease risk markers in overweight and obese adults. Am J Clin Nutr. Dietary glycemic index and carbohydrate in relation to early age-related macular degeneration. A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility.
Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe.
Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors 6. Caffeine-containing foods and beverages may also help reduce fatigue and improve alertness.
However, while caffeine is generally recognized as safe, some people may experience mild to severe side effects. Research shows that meeting physical activity recommendations is associated with improved energy and reduced fatigue, even when leading an otherwise sedentary lifestyle 11 , Current Physical Activity Guidelines for Americans recommend that adults get — minutes 2. Hydrating properly during the day could give you an energy boost and help fight feelings of fatigue.
Not drinking enough water may lead to dehydration. Mild to moderate dehydration may result in difficulty concentrating, headaches, irritability, lethargy, and sleepiness 15 , According to the Institute of Medicine, men need about However, your needs may change depending upon the climate and your physical activity levels One easy way to stay on top of your hydration status is by monitoring your urine color.
A clear or pale color is a good indicator of optimal hydration Sleep health deserves the same level of attention as exercise and diet when it comes to energy levels and general health Your body needs sleep for energy restoration and conservation. Thus, sleep deprivation caused by inadequate sleep leads to decreased alertness, performance, and an overall deterioration in health 18 , The Comment you have entered exceeds the maximum length. Submit Cancel.
Comments Please Post Your Comment. No comments yet. Save Note Note. Save Cancel Delete. Next Prev Close Edit Delete. You have authorized LearnCasting of your reading list in Scitable. Three times as energy-efficient as petrol, Nasa used it to power its space shuttles. It can be used to generate electricity and only produces water as a byproduct.
And yet, scientists are struggling to scale up hydrogen production. Ironically, given hydrogen's green potential, the cheapest and most viable sources are hydrocarbon-based compounds such as natural gas.
But liberating hydrogen from fossil fuels creates carbon emissions that outweigh any environmental advantages. Percival Zhang , professor of bioengineering at Virginia Tech Institute, says that the problem is not just technical but that, sometimes, "scientists have poor imaginations". And so he wants to try something different: why not take advantage of an abundant natural resource, sugar?
Biomass — trees, plants and other waste vegetable matter — is an abundant and rapidly renewable source of starch and sugars, that is nowadays used to produce biofuels. Exploiting biomass to produce sugar, and turning that sugar into hydrogen, could lead a change in global energy production.
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