Advantages of eating low gi foods for blood glucose control
November 18, 2017
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Advantages of eating low gi foods for blood glucose control. Some of today's popular eating plans such as Perricone Recipe, A Week in the Zone and The Protein Power Lifeplan recommend foods with low glycemic levels.
The theory of sugar and high glycemic carbohydrates that quickly turn to sugar triggers the release of insulin to control blood sugar levels. The excess sugar in the bloodstream is inflammatory and leads to the collapse of free radical damage.
To explain how dangerous this is, Dr. Perricone points out that diabetics with uncontrolled blood sugar are one-third faster than nondiabetes and are prone to kidney failure, blindness, heart attack and stroke.
So insulin comes to the rescue to remove the excess sugar from the bloodstream. And what do you think insulin does with all this sugar? It stores it as fat. And worse yet, until the insulin sweeps the excess sugar, it rampant throughout the body causing the glycation and cross-linking of the body's collagen.
The effect is seen on the skin, which becomes rough and inflexible as you get older. Although it can not be seen, the same damage occurs inside the body where it affects other vital organs including the lungs, kidneys, and brain.
So far so good. Nutritionists have recommended that people reduce their sugar consumption for decades. The shock when someone ranks sugar and carbohydrates based on the glycemic index is that some of the foods we normally find healthy appear to be bad for you.
The glycemic index is ranked from 1 to 100, with 100 indicating an increase in blood sugar from table sugar (or white bread in one scale). Whatever scale is used, what matters is the sequence of food effect sequences on blood sugar.
The glycemic low-food diet mentioned above has different cutting points. For example, Dr. Perricone's 28-day program prohibits foods that score above 50 on the glycemic scale. Which put aside things like bananas, bagels, carrots, corn, potatoes, rice and watermelon.
Mr. Mendoza points out that the food glycemic index tells you how quickly certain carbohydrates turn into sugars, but not how much carbohydrate it is in the portion. In other words, not only the quality of carbohydrates but also the quantity, it is important.
The version of the glycemic index on the site (owned by Professor Jennie-Brand Miller of the University of Sydney) includes a column called glycemic load (GL) as well as a gram size column. 20 or more glycemic loads are considered high; 11 to 19 is the medium; and 10 or less low.
Looking at this bigger picture, some "bad" carbs in low glycemic diet foods are not so bad. Watermelon 120g has a terrible GI 74 but a very low GL 4. Medium banana (129 g) has a bad GI 51 but a GL medium of 13. 80g carrot board has a 47 GI line but low GL only 3. The amount of maize same has GI 47 but GL is low 7.
On the other hand, some carb foods look bad whether you go with GI or GL. The 70g bagel has a high GI (72) as well as a high GL (25). A 150g serving of boiled white rice has GI 56 and GL 24. A medium baked potato (159g) has a high GI (60) and a marginal GL (18).
If you decide to concentrate on low-glycemic foods, I suggest you focus on foods that contain glycemic. Be careful to comply with the size of the presentation shown (or adjust the calculation), GL is a better measure of how much sugar is total poured into the bloodstream and the amount of sugar to be stored as fat.
This article is for informational purposes only. It is not meant to offer medical advice.
Image Credit : https://goo.gl/XzdVSc
The theory of sugar and high glycemic carbohydrates that quickly turn to sugar triggers the release of insulin to control blood sugar levels. The excess sugar in the bloodstream is inflammatory and leads to the collapse of free radical damage.
To explain how dangerous this is, Dr. Perricone points out that diabetics with uncontrolled blood sugar are one-third faster than nondiabetes and are prone to kidney failure, blindness, heart attack and stroke.
So insulin comes to the rescue to remove the excess sugar from the bloodstream. And what do you think insulin does with all this sugar? It stores it as fat. And worse yet, until the insulin sweeps the excess sugar, it rampant throughout the body causing the glycation and cross-linking of the body's collagen.
The effect is seen on the skin, which becomes rough and inflexible as you get older. Although it can not be seen, the same damage occurs inside the body where it affects other vital organs including the lungs, kidneys, and brain.
So far so good. Nutritionists have recommended that people reduce their sugar consumption for decades. The shock when someone ranks sugar and carbohydrates based on the glycemic index is that some of the foods we normally find healthy appear to be bad for you.
The glycemic index is ranked from 1 to 100, with 100 indicating an increase in blood sugar from table sugar (or white bread in one scale). Whatever scale is used, what matters is the sequence of food effect sequences on blood sugar.
The glycemic low-food diet mentioned above has different cutting points. For example, Dr. Perricone's 28-day program prohibits foods that score above 50 on the glycemic scale. Which put aside things like bananas, bagels, carrots, corn, potatoes, rice and watermelon.
Mr. Mendoza points out that the food glycemic index tells you how quickly certain carbohydrates turn into sugars, but not how much carbohydrate it is in the portion. In other words, not only the quality of carbohydrates but also the quantity, it is important.
The version of the glycemic index on the site (owned by Professor Jennie-Brand Miller of the University of Sydney) includes a column called glycemic load (GL) as well as a gram size column. 20 or more glycemic loads are considered high; 11 to 19 is the medium; and 10 or less low.
Looking at this bigger picture, some "bad" carbs in low glycemic diet foods are not so bad. Watermelon 120g has a terrible GI 74 but a very low GL 4. Medium banana (129 g) has a bad GI 51 but a GL medium of 13. 80g carrot board has a 47 GI line but low GL only 3. The amount of maize same has GI 47 but GL is low 7.
On the other hand, some carb foods look bad whether you go with GI or GL. The 70g bagel has a high GI (72) as well as a high GL (25). A 150g serving of boiled white rice has GI 56 and GL 24. A medium baked potato (159g) has a high GI (60) and a marginal GL (18).
If you decide to concentrate on low-glycemic foods, I suggest you focus on foods that contain glycemic. Be careful to comply with the size of the presentation shown (or adjust the calculation), GL is a better measure of how much sugar is total poured into the bloodstream and the amount of sugar to be stored as fat.
This article is for informational purposes only. It is not meant to offer medical advice.
Image Credit : https://goo.gl/XzdVSc
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