Why the Glycemic Index should be a part of your Nutrition Vocabulary
In the ’80s and ’90s the nutrition news was all about fat; more specifically, why we need to eat less of it. Now the attention has focused on carbohydrates. And with government estimates indicating that one out of three children born today will develop diabetes, it’s important that we understand how our bodies react to carbohydrates. The glycemic index (GI) is a relative scale of the ability of specific types of carbohydrates to raise blood glucose (sugar) levels. When glucose enters the bloodstream, the pancreas secretes the hormone insulin.
Insulin’s main function is to facilitate the transport of glucose into the cells for energy, storage and maintenance. Insulin also favors the transport of other nutrients into the cells, such as vitamins, minerals, amino acids and fatty acids. At any given time, the amount of insulin produced is directly proportional to the amount of glucose present. The GI simply measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. The glycemic index is compiled by feeding foods to various individuals and studying their blood glucose response for the following three hours.
The response to the reference food is tested at least three times and the results averaged. The results of this testing have enabled researchers to develop glycemic index charts of various foods. Generally, a food that has a GI rating below 60 is considered low and one that is above 70 is considered high. Although the GI ratings of various brands of food vary, here is a list of a few foods and drinks and their generally assessed GI ratings: As these before-and-after photos will beer, 110; rice cakes, 82; Rice attest, if there was ever an example of Krispies, 82; white rice, 72; the results of proper diet and training, it’s University of Wyoming’s John Wendling.
soft drinks, 68; ice cream, 61; A safety, Wendling stands 6 feet 1 inch, oatmeal, 61; bran muffin, 60; weighs 222 pounds (all muscle!), has run a 4.38 forty and has a vertical jump of baked beans, 48; green peas, 40.9 inches. Amazing! 48; apple, 39; yogurt, 36; carrots, 92; peanuts, 14. fore enter the bloodstream faster, hence It is a federal offense to print causing more insulin to be produced.
incorrect GI information on a food This rapid rise of insulin causes label, such as claiming that a product is low glycemic when it is actually high too much glucose to be taken up by the cells, which results in reactive glycemic – such an error could cause hypoglycemia (low blood sugar) and serious physical responses in diabetics. in turn stimulates the appetite. The One book written for the lay public that lists the GI of hundreds of foods is greater quantity of food will overload the digestive system, resulting in poorly The New Glucose Revolution Complete digested food and weight gain.
There Guide to Glycemic Index Values, by is even research to suggest that high GI Jennie Brand-Miller et al. (Marlowe & diets may be linked to cancer and other Company, 2003). serious medical conditions. Foods that have a higher fiber, Perhaps nutrition reporting today protein or fat content will usually have has gone overboard with its focus on a lower glycemic index. That is because carbohydrates. But the fact is, those fiber, protein and fat slow the uptake of sugar into the bloodstream. High GI who ignore the glycemic index when making food choices suffer consequencfoods, on the other hand, will be broken down into glucose faster and there- es that are anything but sweet.
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From BFS Magazine — May/June 2007. Part of the BFS Magazine Archive (1980–2014).
