Understanding the Glycemic Index

Learn How this Tool can Help Manage Weight and Overall Health

You may have heard of the Glycemic Index, or the GI, as it is has become very popular in the dieting and fitness world. Following a low GI diet is not a fad diet, but rather a healthy way of eating that can support weight loss, increase your energy and vitality, and in the long-term, reduce your risk of chronic health problems. The GI is a proven tool that can help guide people to make better food choices and achieve better health.

Introduced by a Canadian researcher in the 1980s, the GI is a system of ranking all forms of carbohydrates on a scale of zero to one hundred, based on how quickly they affect blood sugar levels, and consequently insulin levels. Carbohydrates that are processed quickly have a high GI. Examples include refined starches such as white bread/baked goods, white rice and many sugary foods. Foods that are broken down more slowly into sugar have a low GI, such as most vegetables, fruits and whole/unprocessed grains.

Numerous studies have linked diets high in the GI to obesity, insulin resistance, type 2 diabetes, and increased risk factors for heart disease. High GI diets can also affect your mood and ability to burn or store fat. When blood sugar (glucose) levels rise after a meal, the body produces insulin to transport that sugar into the cells where it is used as fuel for energy. Eating high-GI meals causes blood sugar to rise rapidly. When blood sugar and insulin levels are high, the body stores more fat, particularly around the belly. In response to high blood sugar, the pancreas overproduces insulin causing blood sugar levels to drop low. When blood sugar levels are low we feel tired and have more cravings and greater appetite.

Choosing Your Carbs Wisely

Two important concepts to keep in mind when choosing your carbohydrates are quality and quantity. Good quality carbs are higher in fiber, low in the GI and thus processed more slowly. They keep us feeling satisfied longer. The health benefits of high fiber diets are numerous and are known to reduce the risk of cancer, diabetes and heart disease. These foods are also full of health-promoting nutrients such as antioxidants, vitamins and minerals. So, go for the whole grain breads and pastas, brown rice, vegetables, beans and fruit, and pass on the white/refined products.

The quantity of carbs consumed is also important, especially for weight management. Most health authorities recommend consuming 45-65% of calories from complex carbohydrates. Keep in mind excess calories - whether they come from carbohydrates, fat or protein - can be stored as fat. You may be surprised to learn that a serving of spaghetti is actually ½ cup, not the typical 2-3 cup portion that most restaurants and homes serve. The jumbo New York style bagel represents four servings!

Here are some strategies to reduce the glycemic impact of your meals:

Eat smaller, more frequent meals
Combine your carbs with healthy fats and proteins, which help to slow the rate of digestion.
Dip your bread in balsamic vinegar - the acids in vinegar (and lemon) slow digestion
Use natural, low GI sweeteners, such as stevia or agava, rather than sugar
Have sweets (dessert) right after your meal rather than later on as it will have less of an impact on your blood sugar.
Take a supplement containing Phase 2 before eating starchy, high GI foods. Phase 2 is a standardized extract of the white kidney bean that has been shown to reduce starch absorption. It works by temporarily inhibiting the action of an enzyme called alpha-amylase which is responsible for breaking starch down into sugar. When taken before meals, Phase 2 significantly reduces starch absorption, thus helping to reduce the glycemic impact of the meal and promote weight loss. Several clinical studies have been conducted on Phase 2 and have found it to be safe and effective. The recommended dosage is 1000 to 1500 mg before starchy meals.

Researchers at the University of Sydney, Australia have done a great deal of research on the glycemic index, and they have also tested hundreds of foods to obtain their GI score. To read more about the GI and see how your favorite carbs rate, visit www.glycemicindex.com

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