Glycemic index
- Glycemic index
- Measuring the Insulin ResponseThe glycemic index (GI): is an indicator of how much your blood sugar increases after eating specific carbohydrate foods. However, it must be noted that glycemic index is only a very general measure of responses to food, and individual variation is not considered in studies of foods and their glycemic effects.
What foods are high on glycemic index ?
High-GI foods, which produce the greatest glucose response, include bagels, breads, potatoes, sweets and other foods that contain refined flour and sugar. Many processed cereals, especially those containing the sugar maltose, which has a very high GI, produce an even stronger glucose response. Even foods you may think are good for you can trigger high amounts of insulin,including fruit juice and bananas. The biggest problems in most diets may be wheat products, potatoes, fruit juice and sugar or sugar-containing products.
What foods are low in glycemic index ?
Carbohydrates with a lower GI include some fruits, such as grapefruits and cherries, and legumes such as lentils. Non-carbohydrate foods, proteins and fats, usually don’t cause a glycemic problem, although in some people even meals high in protein and/or fat can trigger an abnormal insulin response. In these situations, eating smaller and more frequent low-glycemic meals often solves the problem.
Insulin responses to carbohydrate intake and the ensuing bloodsugar rise can vary greatly from person to person. But generally, more refined carbohydrates evoke a stronger and more rapid production of insulin. One reason for this, is that humans are not adapted to diets high in carbohydrates, so our metabolism is not meant to process these foods. Another reason is that refined carbohydrates lack the natural fiber that helps moderate the carbohydrate/glucose and insulin responses. Consumption of natural fiber with carbohydrates can reduce the dietary stress associated with high-carbohydrate meals.
Eating carbohydrate foods in combination with some fats, such as olive oil or butter, slows digestion and absorption, thus moderating the insulin response. Moderate protein levels in a meal also can lower the glycemic index of the meal. Artificial sweeteners should also be avoided as even these foods can trick the brain and cause insulin responses through what is known as the cephalic phase of digestion.
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What foods are low in glycemic index ?
Carbohydrates with a lower GI include some fruits, such as grapefruits and cherries, and legumes such as lentils. Non-carbohydrate foods, proteins and fats, usually don’t cause a glycemic problem, although in some people even meals high in protein and/or fat can trigger an abnormal insulin response. In these situations, eating smaller and more frequent low-glycemic meals often solves the problem.
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Most vegetables contain only small amounts of carbohydrates (except very starchy ones like potatoes and corn). Carrots were at one time believed to be a high-glycemic food, but studies have shown the glycemic effect of this root vegetable to be relatively low.
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Insulin responses to carbohydrate intake and the ensuing bloodsugar rise can vary greatly from person to person. But generally, more refined carbohydrates evoke a stronger and more rapid production of insulin. One reason for this, is that humans are not adapted to diets high in carbohydrates, so our metabolism is not meant to process these foods. Another reason is that refined carbohydrates lack the natural fiber that helps moderate the carbohydrate/glucose and insulin responses. Consumption of natural fiber with carbohydrates can reduce the dietary stress associated with high-carbohydrate meals.
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| Glycemic-index |
In practical terms, this means that eating refined foods like a cookie or piece of cake will cause more problems than eating a piece of fruit or whole-grain crackers with the same amount of carbohydrate and calories. Low-fat foods or low-fat meals containing carbohydrates have a relatively higher glycemic index. This is due to quicker digestion and absorption of sugar when less fat is present.
What is a healthy glycemic index ?
What is a healthy glycemic index ?
Eating carbohydrate foods in combination with some fats, such as olive oil or butter, slows digestion and absorption, thus moderating the insulin response. Moderate protein levels in a meal also can lower the glycemic index of the meal. Artificial sweeteners should also be avoided as even these foods can trick the brain and cause insulin responses through what is known as the cephalic phase of digestion.
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By moderating carbohydrate intake to control insulin production, you can increase your ability to burn fat as an optimal and efficient source of almost unlimited energy. Rather than using the glycemic index as a guide, which has become more common, especially among diabetics, all individuals should learn which foods and food combinations work best for their individual needs. This is most easily accomplished by performing the Two-Week Test, along with proper follow up.
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