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If you're one of those people who can not stand all the counting and tracking and adding and charting that some diets require, you could find a refuge a simple numerical scale: the glycemic index. On the other hand, you may find another maddening way to complicate the simple act of eating.
The glycemic index is a measure of the quality of carbohydrate foods. It's kind of good carbs / bad carbs thing, based how they affect your blood sugar. If this is not new, it has not started getting a lot of press when the anti-carb movement has installed.
It works like this: in the glycemic index, pure glucose is arbitrarily assigned a score of 100, it means nothing special, it's just a point of reference for how it has affected the blood sugar of about two hours after eating. Then all other foods in the index are given a number relative to glucose and its effect on blood sugar.
Foods with a low overall index is decompose slowly and do not cause drastic fluctuations in blood sugar. Foods with a high index typically do. For example, green peas were an index of 39, while corn flakes have an index of 92.
Originally developed to help people-especially-diabetic control their blood sugar, the index includes mainly carbohydrate foods, proteins and fats, because not much immediate effect on blood sugar.
But the allocation of numbers to different foods based on their glycemic effect just happens to be creating a shortlist food that ends up being a very useful tool for people dealing with obesity and other disease issues, as well. It is because the mere maintenance of a diet low glycemic index tends to steer people toward healthier eating and weight loss, even when it is not their objective.
Consider: The type II diabetes and various cancers and cardiovascular diseases, are all strongly correlated with diets high index. There is abundant research that shows that reducing the overall glycemic index also reduces risks of these problems.
This is because, almost by default, a diet low index include more fruits and vegetables, more fiber, more milk, all foods that provide essential nutrients that are most likely to be low in calories and tend to keep the body sated longer, holding off the charm of hunger next. All that usually adds up to weight loss, regardless of the program.
The Supporters of the index say it is more helpful than counting calories or grams of fat or carbohydrates, and actually offers a simplified approach learning to eat better, but some experts warn that people should not be too wrapped up in worrying about the precise figures. Instead, They urge that people pay attention to whether the food they have a food index low, medium or high.
It is because, as with any rule there are exceptions to the fairly consistent physiological rules that underlie the index. For example, watermelon has an index Glycemic very high, about 75, which is even higher than table sugar. Does that make it bad for you? No, because despite its high index, melon Water does have a pretty low glycemic load. It is a measure based on the amount of food you really want to eat, not just an arbitrary quantity used in testing as the index.
The glycemic load of a food can be determined using the number of glycemic index of a food, divided by 100 and multiplied times the provision carbohydrates that you want to eat. With most foods, low index is consistent with a low charge, but there are exceptions eccentric. Of course, to find them, you'd be back to do a bunch of math again, and this is simply not the way people normally eat.
Therefore physicians specialize in nutrition and encourage people who are trying to develop a healthy diet to avoid being caught in a numbers game and look more generally at Food in the index, leaning toward the lower end. Anything over 70 is considered high index, 55 to 69 is medium and below 55 are foods low glycemic index.
And look what's in these groups: high index foods include most breakfast cereals, white bread and other processed baked goods, most potatoes, ice cream, candies and table sugar, your veritable Atkins nightmare.
Lower index foods include cherries, grapefruit, broccoli, legumes like lentils and beans, most products of whole grain bread and most dairy products. So even without counting calories or tracking individuals index numbers, you can see that steering your diet toward the bottom of the index is bound to do you good.
We want to encourage patients to think of glycemic index and glycemic load as two other tools that may be useful in developing healthy reflection and planning on eating habits.
One last thing to remember: there is no one standardized rel = "nofollow" href = "http://www.bistromd.com/Macronutrients-Carbohydrate.asp"> glycemic index list and most indexes include brand articles that people buy on a typical Shopping Trip, and the more generic items like vegetables and fruits. This is one of the most useful of these lists, but only if you get one that relates to where you live.
If your average Southwest Florida resident watched an index created in Australia, it would not be much help, because really, when the last time you had a golden couple with a good Pikelets glass of Milo?
Through Thick & THIN
Fruits tend to have a high glycemic index, which is why I recommend that people take off with a meal, or with proteins like cottage cheese or regular cheese. These protein sources help mitigate the effect glycemic fruits. Do not let a high index away from your apple a day.
Caroline J. Cederquist, M.D. is a board certified Family Physician and a board certified Bariatric Physicians (the medical specialty of weight management). Dr. Cederquist is the founder of Bistro MD formerly Diet To Your Door, a home diet delivery program that specializes in low calorie gourmet food that is delivered to your home or office. Bistro MD serves as culmination of Dr. Cederquist’s expertise in the world of medical weight loss.
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