Sunday, March 4, 2012

Why Low Glycemic Foods Are An Important Dietary Choice

If you are interested in reducing your risks of cardiovascular disease and type 2 diabetes mellitus, then please read this post.

I for one will be changing the way I eat, and what I eat from now on.

There are two ways to measure the glycemic response to carbohydrates. The first and oldest way to measure the glycemic response is the Glycemic Index (GI). The second method is considered by many to be an improvement to the glycemic index, and is called the Glycemic Load (GL).

Glycemic Index vs. the Glycemic Load

The earliest known work on the glycemic index was done by Dr. David Jenkins at St. Michael's Hospital in Toronto. The index has been greatly expanded by Jennie Brand-Miller at the University of Sydney.

The glycemic index rates carbohydrates based on their rate of glycemic response. It is a scale from 0 to 100, with 100 being foods that cause the most rapid rise in blood sugar. Pure glucose is assigned the value of 100. Stevia with 0 calories has a 0 glycemic index.

The Glycemic Load was popularized by Dr. Walter Willett of the Harvard School of Public Health in 1997. It is calculated dividing 100 into the GI and multiplying that number by the Net Carbs. Net Carbs are Total Carbohydrates minus Dietary Fiber. Hence, GL takes into account both the type and quantity of carbohydrates consumed.

GL was developed because scientists noticed that some high Glycemic Index foods resulted in a relatively small glycemic response and vice versa. The Glycemic Load or GL is now considered by many to be the better way to measure glycemic response of foods.

However, GL is still not the final solution on how to properly select low glycemic foods. As Dr. Brad Weeks points out in his article " The Carbohydrate Conundrum ",

"Of course, the glycemic load is not the only consideration in a healthful diet. White sugar has a low GL, but that doesn’t mean it’s good for anything. And don’t let the GL lull you into overeating: You still need to be mindful of calories and portion control. In addition to healthy carbs, the Whitaker Wellness dietary program also includes modest amounts of healthy fats and moderate portions of protein with each meal. This aids in blood sugar control for our diabetic patients and also helps with weight loss. A recent study conducted at the University of Illinois confirmed that a protein-rich diet, in conjunction with exercise, is more effective at reducing body fat than a diet low in calories alone."
As far as the type of foods that is selected at his clinic, Dr. Weeks states

"we strive to lighten our patient’s glycemic load. Our chef, who prepares three meals a day for patients attending our Back to Health Program, serves only low GL carbohydrates. That includes lots of salads, green vegetables, beans, and legumes. We go easy on breads, and for sweet treats we opt for fruit and occasional desserts made with low GL natural sweeteners, such as stevia and xylitol."
An excellent list of food GI and GL values is the Revised International Table of Glycemic Index and Glycemic Load Values by David Mendosa. In general, low GI foods have a value of 55 or less, and low GL foods have a value of 10 or less. GI values of 70 and higher are high, and GL values of 20 or higher are considered high.

The American Journal of Clinical Nutrition published the original International Table of Glycemic Index and Glycemic Load Values in 2002.

Personally, I will be limiting my two favorite foods, which are rice and pasta. I will be trying a cauliflower rice recipe and eating more vegetables like red cabbage for substitutes.

Why Are Low Glycemic Loads Important?

Research has shown that high dietary glycemic loads are associated with
  • Increased triglyceride levels and decrease HDL levels, which increased the risks level of developing cardiovascular disease.
  • Increased levels of C-reactive protein, which is a predictor of cardiovascular disease.
  • And an increased risk of developing type 2 diabetes mellitus.
So, start eating more low glycemic foods like green vegetables, legumes and peanuts to maintain good health and fitness.

Charles

References:

The Carbohydrate Conundrum
Glycemic Index - Self Nutrition Data
Glycemic Index - Linus Pauling Institute

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