THE GLYCEMIC INDEX & GLYCEMIC LOAD
Understanding Blood Sugar Response
The Glycemic Index (GI) and Glycemic Load are tools used to describe how different foods affect blood sugar levels during digestion. A higher GI number indicates a faster rise in blood glucose.
The Impact of High Blood Sugar:
Repeated spikes in blood sugar can lead to insulin resistance, a condition that promotes the accumulation of visceral fat in the abdominal area. This can ultimately contribute to the development of type 2 diabetes and obesity.
Factors Affecting Digestion Speed:
The rate at which food is digested varies based on individual metabolism and other factors, such as macronutrient combinations. Consuming fats, proteins, and fiber alongside high-carbohydrate foods tends to lower the overall GI of a meal.
Carbohydrate Complexity and Blood Sugar:
It's important to note that not all carbohydrates behave the same way. Some simple carbohydrates, like fructose, cause a relatively slow rise in blood glucose, while certain complex carbohydrates, particularly processed starches, can lead to rapid spikes.
Fructose is a type of sugar found in fruits, vegetables, and processed foods. When consumed, it is converted into glucose in the liver. This process can lead to an increase in blood sugar levels. However, fructose does not raise blood sugar as quickly or as significantly as glucose. This is because fructose is metabolized more slowly in the liver.
Additionally, fructose does not stimulate the release of as much insulin as glucose. Therefore, while fructose can raise blood sugar, it does so to a smaller degree than glucose. This may be beneficial for people with diabetes, as it can help to reduce blood sugar spikes.
It is important to note that excessive consumption of fructose, especially from processed foods, can still have negative health effects, such as increased risk of obesity, insulin resistance, and fatty liver disease.
Glycemic Index vs Glycemic Load
Glycemic index measure how quickly food's glucose is absorbed into the bloodstream.
Glycemic load measure the total absorbable glucose in foods.
The Evolution of GI Awareness:
The concept of the GI has been around since the 1980s, but its significance has only been widely recognized in the last decade. Scientific research now demonstrates that managing blood sugar through GI awareness is crucial not only for appetite regulation and weight control but also for reducing the risk of various health conditions, including diabetes, cardiovascular disease, inflammatory diseases, and certain cancers.
Using the GI as a Guide:
Use the following guideline to select low-GI foods (55 or below) to maintain stable insulin levels.
Developing Intuitive Food Choices
With time and practice, you'll develop a better understanding of how different foods affect your body, and you'll rely less on charts and numbers, trusting your common sense to make healthier choices.
