Tom Nuckels asked:


Is the glycemic index (GI) the wrong way to assess the insulin-related effects of food?

The glycemic index measures blood sugar response per gram of carbohydrate contained in a food, not per gram of the food, and leads to some odd numbers. For example, a parsnip has a glycemic index of 98, almost as high as pure sugar. If taken at face value, this figure suggests that dieters should avoid parsnips like the plague. In fact, parsnips are mostly indigestible fiber, and you would have to eat a few bushels to trigger a major glucose and insulin response.

This high number results because the glycemic index rates the effects per gram of carbohydrate rather than rating the effects per gram of total parsnip. The sugar present in minute amounts in a parsnip itself is highly absorbable. The high glycemic index rating of parsnips is thus extremely misleading. Books such as The Glucose Revolution take care of issues like this on a case-by-case basis by saying, for example, that you can consider most vegetables free foods regardless of their glycemic index. But in fact the same considerations apply to all foods and distort the meaningfulness of the scale as a whole.

This is taken into account by a different measurement, the glycemic load (GL). The GL is derived by multiplying the glycemic index by the percent carbohydrate content of a food. Therefore, it measures the glucose/insulin response per gram of food rather than per gram of carbohydrate in that food. The glycemic load of a parsnip is 10, while glucose has a relative load of 100. And remember our potato problem, that terrible goblin of GI diets? The glycemic load of a typical serving of potato is only 27, not such a goblin at all. These kind of numbers make a lot more sense.

So is there direct evidence suggesting low GI diets support weight loss? It is certainly possible that focusing on low glycemic-index or low glycemic-load foods will help you lose weight, even if the theoretical justification for the idea is weak. However, there is only preliminary evidence to support this possibility. The studies commonly cited, although promising, are too preliminary to prove much.

In one of these studies, 107 overweight adolescents were divided into two groups: a low-GI group and a low-fat group. The low-GI group was counseled to follow a diet consisting of 45% to 50% carbohydrates (preferably low-GI carbohydrates), 20% to 25% protein, and 30% to 35% fat. Calorie restriction was not emphasized. The low-fat group received instructions for a standard low-fat, low-calorie diet divided up into 55% to 60% carbohydrates, 15% to 20% protein, and 25% to 30% fat. Over a period of about 4 months, participants on the low-GI diet lost about 4.5 pounds, while those on the standard diet lost just less than 3 pounds.

However, this study does not say as much about the low-GI approach as one might think. The most obvious problem is that the low-GI diet used here was also a high-protein diet. It could be that high-protein diets help weight loss regardless of the glycemic index of the foods consumed as claimed by the proponents of high-protein diets.

The study was also flawed in that participants were not assigned to the two groups randomly. Instead, researchers consciously picked which group each participant would join. This major flaw introduces the possibility of intentional or unintentional bias. It is quite possible the researchers placed adolescents with greater self-motivation into the low-GI group, based on an unconscious desire to see results from the study. Modern medical studies always use randomization to prevent this kind of bias.

Finally, researchers made no effort to determine if participants followed their diets. It might be that those in the low-fat diet group simply didn’t stick to the rules as well as those in the low-GI diet group because they found the rules were more challenging.

In another study, 30 overweight women with excessively high insulin levels were put on either a normal low-calorie diet or a diet that supplied the same amount of calories but used low-GI foods. The results over 12 weeks showed that women following the low-GI diet lost several pounds more than those following the normal diet.

Another small study involved overweight adolescents in which a conventional reduced calorie diet was compared against a low-glycemic load diet that with no calorie restrictions. The results showed that simply by sticking to low GI foods, without regard for calories, the participants on the low GI diet were able to lose as much or more weight as those on the low calorie diet.

However, conclusions based on observational studies are notoriously unreliable due to the possible presence of unidentified confusing factors. For example, because there is an approximate correlation between fiber in the diet and glycemic load, it is possible that benefits, when seen, are really due to fiber intake instead. Factors such as this one may easily obscure the effects of the factor under study, leading to contradictory or misleading results.

Intervention trials (studies in which researchers actually intervene in participants’ lives) are more reliable, and some have been conducted to evaluate the low-GI diet. One such study followed 30 people with high lipid levels for three months. Low-GI foods were substituted for higher-GI foods during the 2nd month, while other nutrients were kept similar. Improvements were seen in total cholesterol, LDL cholesterol, and triglycerides, but not in HDL. A close analysis of the results showed that only patients who had high triglycerides at the beginning of the study showed benefit. Another controlled trial found that a high carbohydrate, low glycemic load diet optimized lipid profile as compared to several other diets.

Another approach to the issue involves analysis of effects on insulin resistance. Evidence suggests that increased resistance of the body to its own insulin raises the risk of heart disease. One study found that use of a low-GI diet versus a high-GI diet improved the body’s sensitivity to insulin in women at risk for heart disease. Similar results were seen in a group of people with severe heart disease and a group of healthy people.

The evidence that a low-GI diet will help you lose weight is not yet very impressive. Its theoretical foundation is weak, and it appears to be using the wrong method of ranking foods regarding their effects on insulin. However, there’s no evidence showing a low-GI diet causes harm. If you find that you lose weight with a low-GI diet, stick with it.

However, while the most popular low-GI diet books (The Glucose Revolution, Sugar Busters) recommend a diet that is generally reasonable and should be safe, it is easy to design some fairly extreme low-GI diets. For example, a diet consisting of nothing but lard would be a very, very low-GI diet, since the glycemic index of lard is 0. While it no longer seems that saturated fat is as harmful as once thought, a pure lard diet is probably not a good idea. If you run across a diet book that recommends achieving a low glycemic index by consuming an extreme diet, approach it with caution.



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Patrick Beaufay asked:


 

The concept of glycemic index became very popular near the public, particularly in the deal of the weight loss, even if finally the use of glycemic index (G.I.) should in general aim at the maintenance of health. But for recall, what is the concept of glycemic index or G.I.?

More one food causes a secretion of insulin quickly after its ingestion, more its glycemic index is known as “high or tall “. There exist now tables providing the G.I. (glycemic index) of the majority of food. It is considered that the food having an index higher than 70 should be consumed with parsimony and that the food lower than 50 is favorable to health.

But you have to take care; the glucose index in blood is influenced by the value of the glycemic index of a particular food but also by the quantity of glucids contained in the consumed portion of this food. To eat a minor amount of a very hyperglycemic food will have less effect on the glucose index in the blood, than to consume a great quantity of a food lower in glucids.

It is here that the concept of glycemic charge is, which takes account at the same time of the glycemic index of a food, but also of the consumed quantity (standard weight of a portion) and the proportion of glucids contained in the eating portion.

 

The glycemic charge is thus the product of the glycemic index and of the quantity of glucids contained in a portion of food, divided by 100.

 

For example:

- White bread (a portion of 30 gr.): G.I. = 70

Glycemic charge = 10

 

- Whole wheat bread (a portion of 30 gr.): G.I = 72

Glycemic charge = 8

 

- Water melon (a portion of 120 gr.): G.I. = 72

Glycemic index= 5

- Dry grapes (a portion of 60 gr.): G.I. =64

Glycemic index = 28

- Brown rice (a portion of 150 gr.): G.I. = 76

Glycemic index = 29

The glycemic charge allows to predict the repercussion of the consumption of certain food will have on the glycemia and consequently on the insulin answer during a meal. It is possible to calculate the glycemic load of a meal by using certain tables and while devoting themselves to certain calculations, you will agree with me that this is not the easiest manner to compose a meal!

 

Also it is good to put in perspective the importance of the glycemic charge. Important studies carried out by the researchers of the University of Harvard showed that the health risk presented a correlation between the glycemic index and the glycemic charge. These studies confirm that the food with high glycemic index is less beneficial for health than food with weak glycemic index. But attention, while seeking to consume absolutely a food which brings a weak glycemic charge, there is a risk to result reducing exaggeratedly glucids in general and in substituting them by food too rich in fat, which would be an error.

 

What really counts in a meal, this is not that it has a low glycemic charge because it is low in glucids, but that it is rich in glucidic food with weak glycemic index.

 

In practice it is enough simply to ensure to preferably consume food having a G.I. that is lower than 50 and moderately food located between 50 and 70.

 

As regards food having a glycemic index higher than 70 they should be consumed by exception or in infinitesimal quantities!

 

Use the glycemic index to compare food of comparable nature, use the glycemic charge if you realize that for a portion of food, the G.I. is high whereas its content of glucids is weak.

 

You will find on my blog the glycemic index table’s in a previous article.

 



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NoSkinnyChick asked:

www.debbrittlive.com http What constitutes a low-glycemic diet, and what is the significance of the Glycemic Index? A brief overview of the science and why it works so effectively for weight loss. Deb Britt 610-926-7749 Skype: deb.britt AIM: djbritt911

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Caroline J. Cederquist, M.D. asked:


If you’re one of those people who can’t stand all the counting and tracking and adding and charting that some diets require, you could find a refuge in one simple numerical scale: the glycemic index. On the other hand, you might find it another maddening way to complicate the simple act of eating.

The glycemic index is a measure of the quality of carbohydrate foods. It’s kind of a good carbs/bad carbs thing, based on how they affect your blood sugar. Though it’s not new, it did start getting a lot of press when the anti-carb movement took hold.

It works like this: in the glycemic index , pure glucose is arbitrarily assigned the score of 100; it doesn’t mean anything in particular; it’s just a set reference point for how it has affected the blood sugar by about two hours after eating. Then all other foods in the index are given a number relative to glucose and its affect on the blood sugar.

Foods with a low index typically break down slowly and don’t cause drastic fluctuations in blood sugar. Foods with a high index typically do. For instance, green peas have an index of 39, while corn flakes have an index of 92.

Originally developed to help folks—particularly diabetics—control their blood sugar, the index includes mainly carbohydrate foods, because protein and fat don’t have much immediate effect on blood sugar.

But assigning numbers to different foods based on their glycemic effect just happens to create a scaled list of foods that ends up being a very useful tool for people dealing with obesity and other health issues, as well. That’s because simply maintaining a low-glycemic index diet tends to guide people toward healthier eating and weight loss, even when that is not their specific goal.

Consider: Type II diabetes, as well as various cancers and cardiovascular disease, are all highly correlated with high index diets. There’s abundant research that shows that reducing the overall glycemic index also reduces the risks of those problems.

That’s because almost by default, a low-index diet will include more fresh fruits and vegetables, more fiber, more dairy, all foods that offer essential nutrients, that are more likely to be lower in calories and which tend to keep the body sated longer, holding off the next hunger spell. All that usually adds up to weight loss, no matter what the program.

Proponents of the index say it’s more helpful than counting calories or grams of fats or carbs, and actually offers a simplified approach to learning to eat better, but some experts caution that people shouldn’t get too wrapped up in worrying about the precise numbers. Instead, they urge that people pay attention to whether the foods they’re eating have a low, medium or high index.

That’s because, as with any rule, there are exceptions to the fairly consistent physiological rules that underlie the index. For instance, watermelon has a pretty high glycemic index, about 75, which is even higher than table sugar. Does that make it bad for you? No. Because in spite of its high index, watermelon actually has a pretty low glycemic load. That’s a measure based on the amount of food you’d actually consume, not just an arbitrary quantity used in testing, as with the index.

The glycemic load of a food can be determined using the glycemic index number for a food, divided by 100 and multiplied times the available carbohydrate you’d eat. With most foods, low index is consistent with low load, but there are the quirky exceptions. Of course, to find them, you’d be back to doing a bunch of math again, and that’s just not the way people normally eat.

That’s why doctors and nutritional experts encourage people who are trying to develop a healthy diet to avoid getting caught up in the numbers game and look more generally at the foods in the index, leaning toward those at the low end. Anything over 70 is considered high index, 55 through 69 is medium and below 55 are foods with a low glycemic index.

And look what’s in those groups: high index foods include most breakfast cereals, white breads and other processed baked goods, most potatoes, ice cream, candies and table sugar, your veritable Atkins nightmare.

Lower index foods include cherries, grapefruit, broccoli, legumes like lentils and beans, most whole grain baked goods and most dairy foods. So even without counting calories or keeping track of specific index numbers, you can see that steering your diet toward the low end of the index is bound to do you good.

We like to encourage patients to think of glycemic index and glycemic load as just two more tools that can be helpful in developing healthier thinking and planning about dietary habits.

A final thing to remember: there’s not one standardized

glycemic index list and most indexes include brand-name items that people buy on a typical shopping trip, as well as the more generic items like vegetables and fruits. This is one of the more helpful aspects of the lists, but only if you get one that relates to where you live.

If your average Southwest Florida resident looked at an index created in Australia, it wouldn’t be much help, because really, when’s the last time you had a couple Golden Pikelets with a nice glass of Milo?

THROUGH THICK & THIN

Fruits tend to have a high glycemic index, so I recommend that people take their fruits with a meal, or with some protein like cottage cheese or regular cheese. These protein sources help mitigate the fruits glycemic effect. Don’t let a high index number keep you away from your apple a day.

###

Caroline J. Cederquist, M.D. is a board certified Family Physician and a board certified Bariatric Physicians (the medical specialty of weight management). Dr. Cederquist is the founder of Bistro MD formerly Diet To Your Door, a home diet delivery program that specializes in low calorie gourmet food that is delivered to your home or office. Bistro MD serves as culmination of Dr. Cederquist’s expertise and experience in the world of medical weight loss.



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expertvillage asked:

How to make healthy glycemic tuna salad in this free home health video. Expert: Rebecca Robinson Bio: Rebecca Robinson is a Health and Wellness Consultant in the Tampa Bay area. Filmmaker: Christopher Rokosz

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Tarja Anchor asked:


The Glycemic index is a system of measurement that determines the effect that carbohydrate consumption has on glucose levels in the body.

Because it is dependant on many variables, Glycemic index levels are not universal. Aspects like age, activity and insulin levels, when food is consumed, how much fiber or fat it contains, the amount of processing the food is subjected to, how it is prepared and in what combination it is eaten with other foods are all determining factors when trying to establish Glycemic index levels.

Generally Glycemic index values for diverse foods are determined by a measurement of the effect they have on blood glucose in comparison to an equal carbohydrate portion of a relative food. The Glycemic index (GI) is a barometer for how the bodys glucose levels react to particular foods when they are rated on a scale from zero to one hundred, with glucose content recording the highest rating.

Most nutritionists agree that the lower the Glycemic index of any particular food, the more beneficial it is to bodily functions. Because foods with a low Glycemic index rating release glucose into the blood stream at a slower rate, blood sugar levels are not as apt to spike and therefore are more easily absorbed by the body. Foods with high Glycemic index ratings are not as readily metabolized by the body and thus create a greater strain on the digestive system and how the body deals with high blood glucose levels.

Traditionally recognized as high carbohydrate foods, bread, pasta and potatoes also have high GI ratings – yet it is difficult make blanket determinations as white bread will have a higher GI rating than wholegrain or rye bread due to the high content of grains and complex carbohydrates contained in breads made of highly processed white flour. Wheat bran, barley and oats are considered low Glycemic foods as are fruit, most beans and soy based foods. White bread, sugar laden soft drinks, creamy ice-cream and other so-called junk foods are high in glucose.

Adjusting diet so the low Glycemic levels are predominant can be accomplished by reducing intake of foods with high glucose ratings such as white bread, processed cereals, candy, chocolate bars and other junk food while making foods with lower glucose levels a bigger priority in the diet.

For those wanting to lose weight, low Glycemic index foods naturally release energy into the bloodstream slower, which can result in less frequent feelings of hunger, and consequently help to control appetite.

In order to maintain a low Glycemic index, nutritionists recommend that white bread be replaced with whole grain. In addition increasing the intake of more fruits and vegetables appears to have a supplementary positive effect on glucose absorption by the bloodstream.

It is also recommended that one read all packaging labels and attempt to choose foods that contain little or no processed sugar and highly processed carbohydrates. Every living cell still does need 8 natural sugars which are also called glyconutrients.



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Wesley Atkins asked:


If you have diabetes or you need to lose weight the Glycemic Index Diet Plan might be just the solution you’re looking for. This diet is based on a diet plan that was developed in the 1980’s as a way for diabetics to better control their blood glucose levels and subsequently manager their diabetes.

It was discovered that the diet plan had a wonderful side effect; efficient weight loss. Since that time the Low GI Diet, as it is often referred to, has become quite popular with non-diabetics as well. Individuals who use the diet claim they are able to lose weight as well as retain more muscle. Many people report the diet helps them to shave off weight in critical areas as well, including the stomach.

Under the Glycemic Index Diet Plan, foods are divided into three categories based on how they rank on the glycemic index. The glycemic index ranks foods according to how quickly the body is able to digest them. Foods that are processed more quickly by the body rank higher on the Index. Foods that take longer to be digested by the body rank lower on the scale. The idea is to base your diet on foods that rank in the low to medium range by eating foods that rank high on the Index sparingly. Some of the low foods which are allowable on the Glycemic Index Diet Plan include broccoli, tomatoes, cauliflower and other fruits as well as whole grains. Legumes are also allowable. Some foods rank in the middle range, including bananas and apricots.

When dieters first start the eating plan they are in what is known as Phase One. Under this phase, dieters are encouraged to eat only foods which are low on the glycemic index in order to lose weight. These foods are low in calories and high in fiber which makes it easier to lose weight. Dieters should plan to be on the first phase of the diet for about three to six months depending on how much weight they want to lose. After that time period, the individual may then advance to the second phase, which is the weight loss maintenance phase.

In this phase, you may eat low as well as medium foods according to the glycemic index. It is important to understand that exercise is an important component in both phases of the diet plan in order for it to work effectively. The Glycemic Index Diet plan by itself is not a complete solution for weight loss. You must be dedicated to participating in an active and healthy lifestyle. It should also be understood that this is not a diet in the true sense of the word but rather a change in lifestyle.

If you abort the diet plan after losing weight and return to eating large amounts of highly processed and refined foods it is quite likely that you will regain weight, particularly if you are not exercising on a regular basis.

One of the major advantages of this diet plan is that it is not as restrictive as many other diet plans. For example, you can have some carbs on this diet as long as they are good carbs and they rank low on the glycemic index. In addition, it is perfectly okay for you to eat out. Once you have become familiar with which foods rank low on the index you can then usually find something on any menu which is acceptable according to the Low Glycemic Index Diet plan.

Vegetarians frequently find that many low carb diets do not work well for them because they place a strong emphasis on meat. With the Low Glycemic Index Diet plan there is no such problem because proteins from vegetables can replace meat.

With time and dedication the Low Glycemic Index Diet plan has proven to be quite effective at managing diabetes, promoting weight loss and encouraging a healthy lifestyle.



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Gary Matthews asked:


Have you read about this recently? over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.

It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured.

This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose.

Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).

Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and

your ability to control your body weight.

Why is the GI important?

When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.

Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training.

After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process.

Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.

Steps to a low GI diet

* Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals.

* Look at the type of carbohydrates that you consume during the day. Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet.

Try to change the carbs you eat the most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high GI to low GI will result in an overall reduction in the GI of your diet.

Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body. Try to reduce the high GI’s in your diet by substituting them with low GI’s.

Regular consumption of low GI foods increases the feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.

Remember, that it is also important to look at the calories in food to. Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn’t burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high.

Have a look at the table below for the different GI food ratings.

Low GI ()

Grapefruit (26)

Pineapple (66)

Cornflakes (80)

Baked Beans (15)

Raisins (64)

W/M Bread (72)

Lentils (29)

Sweet corn (59)

Brown Rice (80)

Peanuts (13)

Potato Chips (51)

Carrots (92)

Soy Beans (15)

All bran (51)

Baked Potato (98)

Compare these two menus and try to adjust your diet accordingly.

High GI Menu

Breakfast: 40 Grams of cornflakes with milk. Two slices

of whole meal toast with margarine and jam.

Snack: Two sweet biscuits with a white coffee.

Lunch: Ham and salad whole meal Roll with an

apple.

Snack: Four crackers with cottage cheese and chives

Main Meal: Serving of Roast chicken with a large baked

potato and peas. Small piece of cake.

Low GI Menu

Breakfast: 40 Grams of bran with low fat milk. Two slices

of low GI toast (Try Burgen) with margarine

and jam.

Snack: Two oatmeal biscuits with a coffee (Low fat

milk).

Lunch: Ham and salad Roll (Low GI bread). Soft-serve

vanilla yoghurt with toasted muesli sprinkled

on top.

Snack: Two bananas.

Main Meal: Serving of Roast chicken with a small baked potato and peas. Two scoops of low fat ice cream with half a cup of canned peaches.

Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI.

lcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.

In conclusion low GI foods are ideal for losing weight due to the slow absorption from the stomach. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.



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RealRawMatt asked:

RawMatt talks about the true importance of the glycemic index and glycemic load, and how we can use this info to prevent aging, inflammation, and disease.

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