Some currently well-liked eating plans like The Perricone Prescription, A Week in the Zone and The Protein Power Lifeplan recommend low glycemic foods.
The theory is that sugar and high glycemic carbs that rapidly convert to sugar trigger a release of insulin to control the level of sugar within the bloodstream. Excess sugar inside the bloodstream is inflammatory and causes a cascade of free radical damage.
To explain how harmful this is, Dr, Perricone points out that diabetics with poorly controlled blood sugar age one third quicker than nondiabetics and are prone to kidney failure, blindness, heart attack and stroke.
So insulin comes to the rescue to clear the excess sugar from the bloodstream. And what do you suppose the insulin does with all this sugar? It stores it as fat. And worse yet, until the insulin sweeps up the excess sugar, it runs rampant throughout the body causing glycation and cross-linking of the body?s collagen.
The effect is visible on the skin, which becomes leathery and inflexible as we age. Though it can?t be seen, the very same harm is taking location inside the body where it affects other essential organs such as the kidneys, lungs and brain.
So far, so great. Nutritionists have recommended that folks cut their consumption of sugar for decades. The surprise when one ranks sugars and carbs by their glycemic index, is that some foods we typically believe of as healthy show up as becoming bad for you.
The glycemic index can be a ranking from 1 to 100, with 100 indicating the boost in blood sugar from eating table sugar (or white bread in one scale). Whichever scale is utilized, the essential thing can be a rank ordering of a food?s effect on blood sugar.
The low glycemic food diets mentioned above have different cut off points. For example, Dr. Perricone?s 28-day program prohibits any foods that score above 50 on the glycemic scale. That leaves out such things as bananas, bagels, carrots, corn, potatoes, rice and watermelon.
You’ll be able to read much more about the glycemic index (GI) and view the entire table http://www.mendosa.com/gi.htm here. This website is authored by David Mendoza, a freelance medical writer and consultant specializing in diabetes. The web site can be a gold mine of details.
Mr. Mendoza points out that a food?s glycemic index tells you how rapidly a certain carb turns into sugar, but not just how much of that carbohydrate is in a serving. In other words, it is not just the high quality of the carb, but also the quantity, that counts. The version of glycemic index on his website (courtesy of Professor Jennie-Brand Miller of the University of Sydney) includes a column known as glycemic load (GL) as well as a column of serving size in grams. A glycemic load of 20 or a lot more is considered high; 11 to 19 is medium; and 10 or less is low.
Looking at this larger picture, some of the ?bad? carbs in low-glycemic food diets turn out to be not so bad. A 120g serving of watermelon has a horrible GI of 74 but a very low GL of 4. A medium banana (129g) has a poor GI of 51 but a medium GL of 13. An 80g serving of carrots has a borderline GI of 47 but a low GL of only three. The exact same quantity of corn has a GI of 47 but a low GL of 7.
However, some carb foods look poor regardless of whether you go by the GI or the GL. A 70g bagel has a high GI (72) in addition to a high GL (25). A 150g serving of boiled white rice has a GI of 56 and a GL of 24. A medium baked potato (159g) has a high GI (60) and a marginal GL (18).
Should you decide to concentrate on low-glycemic foods, I recommend you focus on a food?s glycemic load. Just be careful to adhere to the indicated serving sizes (or adjust the calculation accordingly), GL can be a far better measure of how much sugar in total is being poured into the bloodstream and also the amount of sugar that can be stored as fat.
This post is for informational purposes only. It doesn’t purport to provide medical advice.
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