Despite what the no-carbohydrate fad may have led you to believe, all carbs are not created equally. You can find which carbs help – and which ones hurt – by using the Glycemic Index. How it works The Glycemic Index measures how a particular food will affect your blood sugar (or glucose) two hours right after you eat it. To earn a low-GI score, a food must digest slowly, gradually releasing glucose into your system. High-GI foods digest too easily, spiking your blood sugar, which then signals your pancreas to produce more insulin. High-GI foods bring a quick energy boost, that soon dips, leaving you hungry again. But the sugar/insulin imbalance also has long-term effects, overworking your pancreas and encouraging fat storage. What it can do A four-year study found that people who favor high-GI foods are significantly more likely to develop Type 2 Diabetes.1 High-GI foods may also increase your risks of colon2 and pancreatic3 cancer. Another study compared a low-GI meal plan with a traditional low-fat regimen. After four months, both groups lost weight, but the low-GI group also showed a decreased risk of heart disease (lower triglyceride and C-reactive protein levels).4 What it recommends Fruits, vegetables, nuts, soy and other beans, whole grains, lean meats and healthy fats (olive, safflower or canola oils) have a low Glycemic Index, with most scoring well below 50. High GI scores (>50) tend to be for processed foods, such as white bread and corn flakes, which often have minimal fiber and added sugar. But there are exceptions: white potatoes are also high-GI, while pasta is low. How it can help Many nutritionists see GI plans as an easy-to-follow compromise between low-fat and no-carb. With GI programs, no single food group is off limits, and some high-GI foods can be counter-balanced with an overall low-GI meal. Of course, too much of even low-GI food can lead to weight-gain, increasing your risk for disease. The combination of exercise and a healthy, portion-controlled diet remains the gold standard for promoting a long and active life. Despite what the no-carbohydrate fad may have led you to believe, all carbs are not created equally. You can find which carbs help – and which ones hurt – by using the Glycemic Index. How it works The Glycemic Index measures how a particular food will affect your blood sugar (or glucose) two hours right after you eat it. To earn a low-GI score, a food must digest slowly, gradually releasing glucose into your system. High-GI foods digest too easily, spiking your blood sugar, which then signals your pancreas to produce more insulin. High-GI foods bring a quick energy boost, that soon dips, leaving you hungry again. But the sugar/insulin imbalance also has long-term effects, overworking your pancreas and encouraging fat storage. What it can do A four-year study found that people who favor high-GI foods are significantly more likely to develop Type 2 Diabetes.1 High-GI foods may also increase your risks of colon2 and pancreatic3 cancer. Another study compared a low-GI meal plan with a traditional low-fat regimen. After four months, both groups lost weight, but the low-GI group also showed a decreased risk of heart disease (lower triglyceride and C-reactive protein levels).4 What it recommends Fruits, vegetables, nuts, soy and other beans, whole grains, lean meats and healthy fats (olive, safflower or canola oils) have a low Glycemic Index, with most scoring well below 50. High GI scores (>50) tend to be for processed foods, such as white bread and corn flakes, which often have minimal fiber and added sugar. But there are exceptions: white potatoes are also high-GI, while pasta is low. How it can help Many nutritionists see GI plans as an easy-to-follow compromise between low-fat and no-carb. With GI programs, no single food group is off limits, and some high-GI foods can be counter-balanced with an overall low-GI meal. Of course, too much of even low-GI food can lead to weight-gain, increasing your risk for disease. The combination of exercise and a healthy, portion-controlled diet remains the gold standard for promoting a long and active life.
Posted on: Thu, 15 Aug 2013 02:28:31 +0000
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