|
Americans are the most obese people on earth, and the number of obese Americans increases annually. This obesity is being strongly connected to hypoglycemia, heart disease, syndrome X, and insulin- resistance. It is a documented fact that ½ of those who have heart attacks are at least pre-diabetic. This condition is directly related to diet.
The more I study the more I see it isn’t about lowcarbohydrates or low fats. It is about sensible eating of specific foods.  
Diets do not work long term!!! We are always going to eat. We are going to seek flavorful, satisfying food. We are wired to crave foods that the body needs. It is the filling of those needs that can be the problem. If we learn to choose foods by their fat-storing ability we can control weight and still eat satisfying foods. The way to do this is to monitor the glycemic index of the food.
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
When the body sees high blood sugar levels, it produces high insulin levels. When blood levels of insulin are high the body converts blood sugars to energy. The higher the level of insulin produced at any time the more the body chooses to store the energy as fat. This stored fat seems to be most commonly stored in the mid-section of the body.
It really is quite simple, when insulin levels are high you store more fat. When insulin levels are low, you burn fats more efficiently. High levels of insulin not only encourage fat storage, but also cause cravings for carbohydrates and fats.
Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organization (WHO) and Food and Agriculture Organizations (FAO) recommended that people in industrialized countries base their diets on low- GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.
As a response to high GI foods, the pancreas is forced to produce large amounts of insulin at one time. This puts the body at risk of being unable to process the entire amount. Due to the cell damage produced by high levels of insulin the result may be insulin resistance. This occurs  when the insulin is no longer able to enter the cells to turn sugars into energy. The resulting effect can be inflammation and type 2 diabetes. (no longer being called Adult onset because of the large occurrence in children due to poor diet) This is often physically recognized by a waist larger than hips in men and a waist more than 80% of the hips size of women.
If you eat the foods with a glycemic index of 70 or less then you should have much less trouble with highs and lows in blood sugar. If you are consuming high GI foods it is best to eat them with protein to slow the digestion.
The GI becomes increasingly higher as a food is cooked or as becomes more processed. For example boiled rice has a GI of 68, while rice cakes have a GI of 110 and instant rice is 128. Interestingly enough full fat milk has a GI of 39 while skim is 46. Food with a high fiber content have a lower GI. For example raw fresh apples have a GI of only 54. Even cookies are effected. Oatmeal cookies have a GI of 79 while vanilla wafers are 110. Fructose as a sweetener has a GI of 32 while honey is 83, High fructose corn syrup 89, table sugar 92 and maltodextrin 150. Remember that these scores are based on the scale of pure glucose (blood sugar) being 100.
For a more complete list of the GI of many common foods CLICK HERE.
What other effects will eating high GI foods have on the body?
- They will encourage storage of fat as we have said.
- Increased appetite is common
- Mood swings
- Excess insulin in the blood stream that may lead to insulin resistance.
- Increases in hypoglycemia (low blood sugar) episodes.
- Increase risk of heart disease
- Increased triglyceride production.
- Decreased energy.
It is easy to see that there are many eating plans available to choose from. The idea that unused carbohydrates are stored as fat, especially in the midsection should be clue enough that someone needs to consider changing their eating habits. The incidence of obesity and Type 2 diabetes is pandemic. The time to make changes is now. We need to avoid all those tempting processed starches if we are to achieve our full potential, even if you make it your new year’s resolution, I think you will see such quick results you make it a way of life.
Recommended books for more information on glycemic index:
The New Glucose Revolution
What Makes My Blood Glucose Go Up...And Down? 
|
Library 
