Hormonal Balance
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Good and Bad Carbohydrates
The glycemic index dates back to 1981, when Dr. David Jenkins
and Dr. Thomas M. S. Wolever published a paper detailing the
concept that not all carbohydrates are created equal. Today,
many “fad” diets are based on the glycemic index, however
many experts still debate its significance. The glycemic index is
considered controversial because it can be misleading. When
used in the proper context, however, the glycemic index can be
a useful way to rate different carbohydrates beyond just “bad”
or “good.”
The glycemic index is a number that is determined by
measuring blood sugar levels in healthy volunteer subjects
who eat various foods. Carbohydrates that are digested
quickly cause a rapid rise in blood sugar level and have a high
glycemic index. Carbohydrates that are digested slowly
release sugar into the bloodstream slowly and thus have a low
glycemic index. Foods with a glycemic index score of 70 or
above are considered to be high, scores between 56 and 69
are moderate and scores of 55 or less are considered low.
Many experts and professional organizations do not support
the glycemic index because of variability in testing as well as
the fact that we have no idea what these foods do when
combined with other foods. The glycemic index is not based on
a typical serving, but on the amount required to get the specific
amount of carbohydrate. For some foods, the portion so huge
that it is not a realistic serving size. On the other hand, the
portions of other foods may be unrealistically small. Many fruits
and vegetables, for example, have a high glycemic index, but in
order to get the predicted blood sugar spike, you would have
to eat huge quantities.
The glycemic load was developed to correct for the serving size
problem of the glycemic index. The glycemic load
measurements give a rating of the blood glucose response to
the amount of carbohydrate in a “typical” serving of food. A
glycemic load of 20 or more is considered high, between 11
and 19 is moderate and 10 or below is considered low.
The experts do agree on some things. Slowly digested
carbohydrates are more beneficial than quickly digested
carbohydrates: beans and lentils are better than mashed
potatoes and white rice, for example. Fruits are also an
excellent carbohydrate because they’re high in fiber and have
fructose as their source of sugar. Studies have shown low
glycemic foods improve blood sugar levels and reduce the risk
of getting diabetes, improve cholesterol, and increase “fecal
bulk” – the size of the stool, a factor known to reduce the risk
of colon cancer.
The glycemic index dates back to 1981, when Dr. David Jenkins
and Dr. Thomas M. S. Wolever published a paper detailing the
concept that not all carbohydrates are created equal. Today,
many “fad” diets are based on the glycemic index, however
many experts still debate its significance. The glycemic index is
considered controversial because it can be misleading. When
used in the proper context, however, the glycemic index can be
a useful way to rate different carbohydrates beyond just “bad”
or “good.”
The glycemic index is a number that is determined by
measuring blood sugar levels in healthy volunteer subjects
who eat various foods. Carbohydrates that are digested
quickly cause a rapid rise in blood sugar level and have a high
glycemic index. Carbohydrates that are digested slowly
release sugar into the bloodstream slowly and thus have a low
glycemic index. Foods with a glycemic index score of 70 or
above are considered to be high, scores between 56 and 69
are moderate and scores of 55 or less are considered low.
Many experts and professional organizations do not support
the glycemic index because of variability in testing as well as
the fact that we have no idea what these foods do when
combined with other foods. The glycemic index is not based on
a typical serving, but on the amount required to get the specific
amount of carbohydrate. For some foods, the portion so huge
that it is not a realistic serving size. On the other hand, the
portions of other foods may be unrealistically small. Many fruits
and vegetables, for example, have a high glycemic index, but in
order to get the predicted blood sugar spike, you would have
to eat huge quantities.
The glycemic load was developed to correct for the serving size
problem of the glycemic index. The glycemic load
measurements give a rating of the blood glucose response to
the amount of carbohydrate in a “typical” serving of food. A
glycemic load of 20 or more is considered high, between 11
and 19 is moderate and 10 or below is considered low.
The experts do agree on some things. Slowly digested
carbohydrates are more beneficial than quickly digested
carbohydrates: beans and lentils are better than mashed
potatoes and white rice, for example. Fruits are also an
excellent carbohydrate because they’re high in fiber and have
fructose as their source of sugar. Studies have shown low
glycemic foods improve blood sugar levels and reduce the risk
of getting diabetes, improve cholesterol, and increase “fecal
bulk” – the size of the stool, a factor known to reduce the risk
of colon cancer.
