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The glycemic index (GI) is a measure of how quickly blood glucose levels rise after eating a particular type of food. The glycemic index estimates how much each gram of available carbohydrate in a food raises a person’s blood glucose level following consumption of the food Sugar has a glycemic index of 100. This glycemic index chart is given to people who are diabetic; Type 2 or prediabetic (with a fasting blood glucose of 100-125 mg/dl). The glycemic index chart is only a guideline and not to be taken so seriously that you avoid food that has a high glycemic number. I will show you flaws in the glycemic chart and take the mystery out of trying to choose foods that will lower your risk for Type 2 diabetes. Research shows you can lower your risk for Type 2 diabetes with mindful nutrition and exercise.
1. One person’s glycemic response to a given food is different to another person’s glycemic response.
2. Normally, people do not consume carbohydrate food by themselves. Usually the carbohydrate is consumed with a protein and/or fat.
3. The glycemic response is influenced by fiber content (which slows down the response), fat and protein content and various other factors.
4. It does not account for the amount of carbohydrate in a typical serving size. It is based on consuming 50 grams of carbohydrate in a given food. 50 grams of carrots would be 1+ pound of carrots.
A more useful measure is the Glycemic Load because it takes into consideration a typical serving size and the glycemic response to it. To calculate the GL:
(GI X grams of carbohydrate)/100 = GL
The Glycemix Index (GI) is the blood glucose response to a specific food. If I consume a can of soda (which I would not recommend since soda is evil) , my body’s response to this would be a rise in blood glucose and insulin to counteract the sharp peak in glucose. Over time insulin resistance will occur. It is sneaky, since you don’t know what’s happening in your body until symptoms begin to happen.
Every cell needs a regular supply of glucose The body’s ability to store glucose is limited and glucose that is not used immediately or stored as glycogen will be converted to triglycerides stored in fat tissues. Insulin is the key regulator of glucose. In diabetes, insufficient insulin production or the tissues’ insensitivity to insulin results in elevated blood glucose. If it remains uncontrolled it can produce organ damage. I’ve always said that when it comes to health what you do now will show up 10 years from now.
True Story…My dad passed away due to complications of Type 2 diabetes at the age of 61. When I was pregnant I had gestational diabetes. Genetically I would be a good candidate for diabetes. Diabetes is more than just genetics, it is environmental as well. I believe changing the environment is effective. My blood tests at 59 prove it. When I used to feel tired all the time, no matter how much I ate, I was always hungry. Now when I consume more of a plant based diet, I feel satisfied. I have more energy. I credit exercise for relieving my depression and increased cognitive ability. And I credit eating more plant based foods balanced energy levels.
I was going to post the Glycemic Index, but it’s useless in the real world. The most important thing to remember about the glycemic index is if you are consuming a food with a high index, eat it with fiber (or protein or fat). The glycemic index indicates how quickly food can be broke down into glucose, so the slower, the better. Eat whole foods, oranges instead of orange juice for example. Your pancreas will thank you. The more you allow your digestive system to do what it is made to do, the better your body will function. Slow down, taste your food, enjoy eating again. Try different foods, plant based meals, eat less meat, eliminate the processed foods, prepare meals at home. And get up and move! I used to play music and just dance (that was before there were an abundance of workout videos to choose from).
“Let him who would move the world first move himself.” Socrates
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