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September 20, 2004 |
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In This Issue...
NOT SO SIMPLE Twenty years ago, the world had never heard of the glycemic index (GI) because it didn't exist. Nutritionists classified carbohydrates as either simple (sugars) or complex (starches) and that was that. Then, leading American nutritionist Phyllis A. Crapo, RD, proposed a "glycemic index" in her March/April 1984 paper published in Nutrition Today. She suggested that each carbohydrate food should have a number indicating the degree to which it causes blood sugar to rise. While the GI is very helpful in understanding the "power" in your carbohydrates, it requires some education to fully understand and use properly. GI BASICS The GI is a measure of how fast and how high a carbohydrate food raises your blood sugar within two to three hours of consumption relative to the rate that pure glucose does. The GI is actually a numerical comparison with the glucose rate. For example, a food that raises blood sugar at the same rate that glucose does would have a GI of 100. One that raises blood sugar just 50% in comparison would have a GI of 50, and so on. GI guidelines per portion of a single food are...
The lower the better when it comes to GI. The GI is important because the pancreas produces insulin in response to the level of blood glucose. When blood sugar rises quickly, insulin levels do as well, to store the excess glucose for later use. When insulin levels spike in this way, they also plummet quickly. This leads to swings in blood sugar levels, a sudden drop in energy and, often, renewed hunger. It also may, over time, increase the likelihood of reduced insulin sensitivity, a precursor to diabetes. The idea behind diets that focus on the GI is that eating low-GI foods stabilizes blood sugar, with the result that you experience greater, longer satisfaction and are less tempted to rummage around in the refrigerator. THE NUMBERS BEHIND THE GI According to Jane Higdon, PhD, research associate and GI expert at the Linus Pauling Institute at Oregon State University, most people miss a critical component of GI. It's based on portion sizes of any food that supplies 50 grams of carbohydrates, because the glucose that foods are measured against contain 50 grams of carbohydrates and the measurement is gram-to-gram. For some foods (e.g., fudge), that portion size is very small, while for others the portion size may be very large. Case in point: Carrots. You may have heard that carrots have a very high GI -- 92 on some charts. But carrots are a low-carb food. To meet the 50 grams of carbohydrates that the GI measures would require eating 2.2 pounds of carrots! HOW TO LOWER A FOOD'S GI To make matters even more complex, there are other factors in addition to the number of carbs in a food that affect a GI. In particular, the GI is affected by anything that causes a food to digest more slowly. Properties that slow a food's digestion -- and lower its GI -- include Its fiber (unpeeled apples have a lower GI than peeled ones), and fat content. (You actually can lower the GI of popcorn by cooking it in vegetable oil rather than air popping it, because adding fat slows down digestion.) Another property is something she calls "three-dimensionality." She says this doesn't exactly describe fiber, but rather the chunkiness in refined foods -- for example, the bits of grain that remain in coarsely processed flour. The degree of ripeness in the case of fruit also changes the GI (green bananas have a lower GI than ripe ones). THE GLYCEMIC LOAD To clarify the role of carbs in the diet, scientists built on the GI to create a second measure, the glycemic load (GL). Dr. Higdon explains that the GL is a better way to measure because it shows the glucose response to a typical serving and it takes into account an entire meal. To figure out the GL of foods, scientists came up with a somewhat complex mathematical equation. It is not necessary to know the equation, but it is important to remember that the GI of each food is completely different from the GL of the same food. GL guidlines per portion of a single food are...
To put the GL into play, let's return to the example of the carrots. Although their GI is 92, their GL is a lowly 5, reflecting the actual glucose response to a typical serving. THE GI AND GL IN USE Whether you use GI or GL to monitor your consumption, keep in mind that the jury is still out on their effectiveness as diet tools. Studies show that people feel fuller after a low-GI meal, but there is no research yet that proves it is effective for long-term weight control. It can, however, be instrumental in keeping blood sugar stable. Of course, don't use the GI to determine all of your food choices. Total calories still count. Furthermore, some foods, such as brown rice with medium-to-high GI and GL, are nutritional bonanzas and should be part of a regular diet (brown rice has a GI of 55 and a GL of 18). Dr. Higdon recommends using the information that both measures provide, with the goal to eat low-GL meals. Example: If you want a baked potato (GI 85, GL 26), surround it with low GI/GL foods, such as a salad, vegetable and a protein, keeping the total GL of the meal low. GL daily intake should range from a low of 60 to a high of 180. You can lower the GI's impact of a carb if you eat protein first. GI is impacted by both gastric emptying time and speed of digestion in the intestines -- and by adding healthy fats, such as butter on popcorn, potatoes or pasta. You can lower the ranking of pasta (which falls in the middle range of the GI) if you cook it al dente or mix whole-wheat pasta with regular pasta, and make a sauce with lots of vegetables and some protein. Eat plenty of low-GI foods, such as beans, legumes and fruits, throughout the day, and you'll easily keep within or even below the recommended daily GL of 100. To find the GI and GL of any carbohydrate, click on "GI Database" at www.glycemicindex.com. "PERFECT CURE" FOR HEART DISEASE
A "dream team" including many of today's most famous names in alternative medicine unveiled the results of new clinical studies that, they said, shocked even them. In repeated tests, one astonishing herb wiped out five of today's deadliest heart and artery problems. Not only that -- find out more... http://www.agora-inc.com/reports/HSI/W6HSE900 A ROOM WITH THE RIGHT VIEWS With medical errors and hospital-acquired infections among the leading causes of death in the US, the architectural details of a hospital are probably not your first priority. However, with four strains of super-infection bacteria accounting for the majority of hospital-acquired infections, it's important to know that a well-designed hospital can play an important role in preventing errors and infection and help you to get well, says Debra J. Levin, executive vice president of the Center for Health Design in Concord, California. This nonprofit organization advocates the use of evidence-based design to create hospitals that are not only nicer or fancier, but that focus on how the physical environment can play a role in healing. ARCHITECTURE AND OUTCOME Researchers at the Center for Health Design have uncovered more than 600 studies pointing to hospital characteristics that enhance patient safety, increase staff effectiveness, reduce stress and improve overall health-care quality and cost. Among their findings...
To help make your hospital stay safer and shorter, consider the design when making your selection. Tour a hospital before you are admitted for a non-emergency procedure... and when choosing a doctor, take into account where he/she has admitting privileges. Be well,
ALL-NATURAL CHOLESTEROL REDUCER: Studies show that it sends cholesterol plunging. It also thins your blood, which can prevent deadly clots. It's very exciting news if you have a cholesterol problem, but would like to avoid the many harmful side effects of statin drugs. Even the researchers were shocked when they tested policosanol Sources... Not So Simple
A Room with the Right Views
Required Disclaimer: The information provided herein should not be construed as a health-care diagnosis, treatment regimen or any other prescribed health-care advice or instruction. The information is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its readers. The publisher does not advise or recommend to its readers treatment or action with regard to matters relating to their health or well-being other than to suggest that readers consult appropriate health-care professionals in such matters. No action should be taken based solely on the content of this publication. The information and opinions provided herein are believed to be accurate and sound at the time of publication, based on the best judgment available to the authors. However, readers who rely on information in this publication to replace the advice of health-care professionals, or who fail to consult with health-care professionals, assume all risks of such conduct. The publisher is not responsible for errors or omissions. |
