Carbohydrates (Part 2)

Now that we have a better understanding of what carbohydrates (CHOs) are, we can now focus on the quality of CHOs. Not all CHOs are created equal. Each one contains its own set of vitamins and minerals. How it exerts its effect on blood sugar levels differs as well. The glycemic index (GI) determines how quickly blood sugar levels rise after CHO consumption.

What is the GI?

It was developed by Dr. David Jenkins and colleagues out of the University of Toronto in 1980 - 1981. Its purpose was to determine which foods were best suited for individuals with diabetes. The GI measures the effects of CHOs on blood sugar levels compared to a standard food. The standard food is white bread or glucose. According to Wikipedia, "the GI of a food is defined as the area under the two hour blood glucose response curve following the ingestion of a fixed portion of carbohydrate (usually 50g)." This means the higher the GI index, the faster the blood sugar levels rise and the faster they drop leaving you hungry and sluggish. As opposed to the lower GI foods that slowly release glucose into the bloodstream maintaining a more balanced blood sugar level and increasing alertness.

What does it mean when something has a high-, moderate-, or low-glycemic index?

High-Glycemic Index

The higher the GI, the faster the food is digested and absorbed resulting in high blood sugar levels, as mentioned above. As a result, the individual ends up becoming hungry faster. To be classified as high, the foods must have a GI greater than 70. Some examples include starches (grains and starchy vegetables), table sugar, and some fruit. Over-consumption of high-GI foods pushes the body to the extremes and lead to a number of medical conditions. Diabetes, heart disease, high blood pressure are only a few examples. The one great benefit to high-GI foods is after a workout. This is when the body is in desperate need to refuel and repair itself. Since high-GI foods enter the blood stream more quickly, they provide the muscles with nutrients more quickly.

Moderate-Glycemic Index

Not much is said for moderate-GI foods. They do not enter systemic circulation as fast as high-GI foods. The GI values for these foods range from 56 to 69. Some of these foods include more fruit than high-GI, starchy vegetables and pastas.

Low-Glycemic Index

These foods take longer to digest, therefore making you feel more full for longer periods of time. They cause a slower release of glucose into the blood. This results in a more balanced environment for the body (homeostasis). Certain styles of eating that focus on low-GI foods, like Paleo or Primal, help individuals lose and manage weight more effectively. It increases the body's sensitivity to insulin which helps reduce the risk of diabetes and make diabetes more manageable. Also helps reduce the risk of heart disease and cancers. Aids in keeping the bad cholesterol (LDL and VLDL) down and the good cholesterol (HDL) up. And, for you exercise enthusiasts or athletes, low-GI foods prolong any type of physical endurance.

Knowing what we now know, we definitely cannot cut CHOs out of our daily dietary regime. To do that would be asinine (my big word for the day). Without adequate CHO intake the body will undergo a number of changes. These changes are, but not limited to:

• muscle tissue breakdown resulting in weakness
• fatigue - diminished brain power
• ketosis - the body will primarily break down fat and protein to be used as energy
• nausea
• mood swings
• decreased or altered bowel movements - due to decreased fiber intake

Here are a few links that have charts with GI values of foods:

The Natural Path

MyFit

South Beach Diet

GI Food Chart