How to Make Healthier Food Choices
September 16, 2013What Is The Glycemic Index? The glycemic index is a numerical index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a glycemic index (GI) of 100.
The Glycemic Index As A Tool
The glycemic index (GI) ranks foods based on their immediate effect on blood glucose or blood sugar levels. Carbohydrate foods that breakdown rapidly during digestion have the highest glycemic index. Their impact on your blood sugar is fast and high. Carbohydrates that break down slowly release glucose gradually into the blood system and have a lower glycemic index.
Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive our blood sugar back down too low.
Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger.
Although increased fat storage may sound bad enough, individuals with diabetes (diabetes mellitus, types 1 and 2) have an even worse problem. Their bodies' inability to secrete or process insulin causes their blood sugar to rise too high, leading to a host of additional medical problems.
The theory behind the glycemic index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar.
How You Can Use the Glycemic Index
* High GI foods can help refuel carbohydrate supplies in your body after moderate or intense exercise. * Low GI food choices cause a smaller rise in blood sugar and can assist in controlling diabetes. * Low GI diets can improve the body's sensitivity to insulin. * Low GI diets can help people lose weight and lower blood lipids.
The optimum weight loss surgery lifestyle should be to build a good nutritional eating plan that includes food choices on the low GI. With low GI foods, your hunger is minimized, and more satiety is experienced. When the lower GI food slowly empties into your blood stream, you are less tempted to overeat as you are with high GI foods. An additional benefit of low GI foods is that they help control mood swings and regulate energy levels.
Examples of Low GI foods
- Whole grain wheat products
- 100% stone ground whole wheat
- Whole grain, high bran cereals
- Barley, Bulgur, Buckwheat
- Kidney beans, Lentils, Lima beans
- Most vegetables
- Skim milk or 2% milk
- Low-fat plain yogurt
- Cheese (preferably low fat)
- Apple, berries, cantaloupe, oranges, pears
- White fish (cod, flounder, trout)
- Chicken, turkey, salmon
- Lean cuts of beef
- Pork (lean)
- Egg substitutes
Examples of high GI foods
- White bread
- Most commercial whole wheat breads
- French bread
- Corn flakes
- Puffed rice and puffed wheat flaked cereals
- Quick or pre-cooked cereals
- Instant rice
- Potato
- Whole milk
- Yogurt sweetened with sugar
- Pineapple, raisins, watermelon
- Most cuts of beef, lamb
- Hot dogs (including low-fat versions)
- Peanut butter
This is only a partial list of high and low glycemic foods. This list is provided for a source of general information only. For more details and specific food information on the glycemic index of a certain food, please check with your surgeon's office or a nutritionist.
Why Low Glycemic Foods Are Best
A low GI food plan can be beneficial for diabetics, hypoglycemics, anyone with insulin resistance, dieters, athletes or anyone wanting a nutritional program to incorporation into their healthy lifestyle.
Foods that are high glycemic tend to elevate insulin and blood glucose, stimulate fat storage, reduce sports or activity performance and exacerbate hyperactivity.
Low GI food plans focus on reducing the consumption of foods that increase insulin and stimulate our fat storage. We cannot totally eliminate high glycemic foods from our diet but we can be aware of the glycemic impact that our bodies will experience from these foods.
Low glycemic foods typically do not stimulate the food craving hormones which are an added bonus for weight loss surgery patients that struggle with food cravings.
Although the glycemic index was invented originally to help diabetes patients manage their blood-sugar levels, it is a tool for anyone wanting to lose weight and maintain weight loss. It is now used by many dietitians and weight experts as a tool to treat obesity, reduce cravings and appetite swings, and improve eating habits.
Click here to view the glycemic index and glycemic load of over 100 foods!
 | ABOUT THE AUTHOR Cathy Wilson, PCC, BCC, had RNY surgery in 2001 and lost 147 pounds. Cathy is a regular contributor to the OH Blog and authored the "Mind Matters" column in ObesityHelp Magazine. Cathy is a licensed pilot and loves flying. She is a member of the American Society for Metabolic and Bariatric Surgery (ASMBS) and the Obesity Action Coalition (OAC).Read more articles by Cathy! |
