Glycemic Index – Not Ready for Prime
Time
"Every time I hear about glycemic index I want to puke," complains Tiffany, one of my nutritionally-oriented friends. "Then I ask the person who is telling me how bad potatoes are if they even know what glycemic index means. They usually tell me glycemic index means the food is high in sugar." Sugars actually have a very low glycemic index (GI), and according to the popular practice of judging foods based solely on GI, you would be making healthier choices by eating chocolate cake, instead of carrots—or cheese-topped pizza, rather than potatoes. Candies and ice cream, because of their high simple sugar and fat content, are absorbed from the gut into the body slowly; therefore these widely acknowledged "junk foods" have lower GI values than so-believed "health-foods," like whole grain breads and brown rice.
Low GI Doesn’t
Necessarily Equate with Healthy1 |
Junk Foods with GI
less than 40 |
Healthy
Foods with GI greater than 80 |
Chocolate Cake (38) |
Nabisco Shredded Wheat (83) |
Nestle Quick Strawberry Drink
(35) |
Corn Meal Porridge (109) |
No Bake Egg Custard (35) |
Jasmine Rice (109) |
Sara Lee Premium Ice Cream (37) |
Brown Rice—Calrose (87) |
Chocolate Milk with Sugar (34) |
Corn Thins (87) |
M&Ms with peanuts (33) |
Baked Potato (85) |
Pizza Supreme (30) |
Boiled Potato (101) |
Egg Fettuccine (32) |
Parsnips (97) |
Fructose—a pure sugar (19) |
Carrots (92) |
The concept
of glycemic index was introduced by David Jenkins of the University
of Toronto in1981, and the vegetarian diets he and his fellow
researchers used consisted of starches, vegetables, and fruits that
are low on GI scale, not the many “junk foods” that also have a low
GI.2 (Please note that one of the principal researchers
from this University of Toronto group, Cyril Kendall PhD, will be a
speaker at our next Advanced Study Weekend, Sept. 29 to Oct. 1,
2006). Schedule
In the
category of “healthy carbohydrates”: fruits, non-starchy vegetables,
nuts, and legumes tend to have a low GI. The GI of grains is
variable, but typically high. Potatoes and bananas (compared
to other fruits) naturally have a higher GI.
What Does GI Measure?
Glycemic
index (GI) measures the rise in blood sugar in a person over
the two to three hours following the consumption of an
amount of food that contains 50 grams of carbohydrate. This
rise is then compared to a standard reference: the rise in
blood sugar caused by consuming glucose (a sugar)
or white bread; also containing 50 grams of carbohydrate.
The final result, the GI, is expressed as a percentage.
Meat, poultry, fish, cheese, and eggs do not have GI values
themselves, because they contain little or no carbohydrate.
In
order to make the GI more relevant to daily eating, the
concept of “glycemic load” was introduced. Glycemic load
figures in the actual amount of food consumed by multiplying
the GI of that food times the carbohydrate content of a
typical-sized serving of the food. (Example: GI of a baked
potato = 85, times 30 grams of carbohydrate in a serving,
equals a glycemic load of 26.) |
GI
Overturns Nutrition Dogma
The findings
from the GI demonstrate the falsity of the popular notion that the
rates of absorption are a matter of “simple carbohydrates” versus
“complex carbohydrates.” The gut is not a passive sieve that
allows molecules to pass based on their size—rather it is an active
membrane with an “intelligence” that purposefully allows selected
nutrients to enter at the correct rate and in the correct amount.
The large numbers of carbohydrates found in our foods have a wide
variety of chemical compositions and physical structures—as a result
of complex interactions, they are digested and absorbed by the human
small intestine into the body at different rates—giving rise to
diverse blood sugar and insulin responses.
GI Is
Just One More Descriptive Quality of a Food
Foods are
most often described based on their macronutrient content: like
low-carbohydrate, high-fat, high-protein, and low-fiber. The total
calories in a serving of a food and cholesterol content are also
important descriptives. Some of the micronutrients, such as minerals
(sodium, potassium, calcium, etc.), and vitamins (B, C, E, etc.) are
considered important enough to be verbally attached to a food, like
calcium and milk, and iron and meat.
Foods are
also described based upon how they function. The “satiety index”
describes the effect of a food on the appetite. For example,
potatoes are found to be twice as satisfying as meat or cheese.3 You want your foods to be satisfying. The rise in insulin in the
blood after a meal is measured as an “insulin score.” In this case,
beef produces more insulin than whole wheat pasta, and cheese more
than porridge.4 Insulin drives fat into fat cells, so
having a “high insulin score” could be a disadvantage for a person
trying to lose weight.
Low GI
Diets Can Be Serious Health Hazards
Low GI does
not necessarily equate to healthy food choices. The GI of fructose
is 19—about the lowest GI you can find. Table sugar (also known as
white sugar and sucrose) is half fructose (the other sugar in this
disaccharide is glucose). About 55% of the sugar in high fructose
corn syrup (HFCS) is fructose. A diet full of sugar is one with a
moderate GI. Every year people living in the USA consume, on
average, 42.2 pounds of HFCS (GI=60) and 45.2 pounds of table sugar
(GI=68). In other words, every day they eat about one-quarter pound
of moderate GI food (these two kinds of sugars); which also
translates into 500 “empty calories” consumed. “Empty calories” in
a food means no essential nutrients, like protein, essential fat,
vitamins, minerals, or dietary fiber, are present. Simple sugars, like white sugar and high fructose corn syrup,
adversely affect the action of insulin and cause weight gain and
elevate triglycerides—all three factors increasing the risk of
diabetes. HFCS is believed to be a major player in the rising
epidemic of obesity in Western societies.5
Focusing on
a low glycemic index diet, while ignoring the other qualities of a
food, is also hazardous because the easiest way to decrease the
blood sugar response (the GI) to dietary carbohydrate is to consume
more protein and fat—the predominant ingredients in meat, poultry,
eggs, and cheese. As you know well, these foods are well
established to damage your arteries, bones, and kidneys—leading to
heart attacks, strokes, osteoporosis, kidney stones, kidney failure,
and cancer.
GI Can Be
an Impractical Tool
Many people
stake their whole health future on the GI. However, from the
practical viewpoint of daily use, GI is too complex and changeable
to precisely guide a person to the correct food choices. Different
studies find widely varying GI values; for example, sweet corn has
been found to have a GI of 37, 46, 48, 59, 60, and 62.1
Cooking and cooling changes the food’s GI. The ripeness of the food
increases the GI. Disrupting a food’s dietary fiber by grinding,
and also removing the fiber, make carbohydrates more easily
absorbed, increasing the GI. Mixing foods together results in a GI
of the meal that cannot be predicted from the GI of the individual
foods. Therefore, even with great effort you will likely be way off
your target GI.
High GI
and Obesity
Over the
past two decades, consumption of foods with high glycemic index
values have been associated with various chronic diseases, including
type-2 diabetes, coronary heart disease, obesity, and cancer.
However, the data are far from clear and consistent—as a result, the
usefulness of the GI for the treatment of diabetes and obesity is
debated. Some organizations like the Canadian Diabetic Association,
consider this tool useful, while the American Diabetic Association
dismisses the value of GI in treating diabetes.6
Neither high
nor low GI carbohydrates results in excess calorie consumption or
weight gain. In fact, a high-carbohydrate diet is crucial in
preventing weight gain in those with a tendency for obesity.7,8
Carbohydrate consumption promotes satisfaction of the appetite and
higher GI foods do this even better than low GI foods—because the
elevation of the blood sugar after eating is one of the key
mechanisms in satisfying the appetite and reducing food intake.9
Worldwide, populations of hundreds of millions of people who eat
high GI potatoes (Peruvians) and rice (Asians) are trim and active
for a lifetime. Compare this worldwide observation to populations
of obese people living in the USA, Australia, and Western Europe who
feast daily on low GI sugars, fats, meats, and cheeses.
Fat, Not Sugar, Causes Diabetes
According to a statement by the American Diabetes
Association, “…there is little evidence that total carbohydrate is
associated with the development of type 2 diabetes. Rather, a
stronger association has been observed between total fat and
saturated fat and type 2 diabetes.”10 Multiple
studies have shown an inverse relationship between the amount of
carbohydrate consumed and the development of diabetes.11 Populations of people worldwide who eat diets centered on high
glycemic index carbohydrates, like rice for rural Asians, and
potatoes for people in Peru, are essentially free of diabetes.12,13
Position statement of the American Diabetic Association14
“In
subjects with type 2 diabetes, studies of 2–12 weeks
duration comparing low glycemic index and high glycemic
index diets report no consistent improvements in HbA1c,
fructosamine, or insulin levels. The effects on lipids from
low glycemic index diets compared with high glycemic index
diets are mixed.” |
The reasons
why carbohydrates benefit diabetics have their roots in our
fundamental metabolism. As far back as 1936 Harold Percival Himsworth reported that the ability of insulin to
lower blood sugar was improved by eating carbohydrates.15
In contrast, fats in the diet paralyze the activity of insulin,
cause insulin resistance, and cause the blood sugars to rise.11
All these changes, combined with the resulting obesity from eating
fatty foods, encourage the development of type-2 diabetes. For
people now following the Western diet, a change to a low-fat,
high-carbohydrate diet slows progression to diabetes.16,17
This same diet will cure type-2 diabetes.18-20
You
Should Be a Seeker of Healthy High GI Foods
The primary purpose of eating is to replenish
energy—this is most efficiently accomplished thorough the
assimilation of carbohydrates—high GI starches and vegetables do
this most rapidly. Carbohydrates from our foods pour into our
bloodstream to become blood sugars. The brain, nervous system, red
blood cells, and kidney cells use only sugar for fuel (under duress
the brain can burn fat). Twenty percent of the body’s daily calorie
intake goes to the brain, which means a lot of carbohydrate must
appear in the bloodstream after eating for this organ to perform
efficiently. This is one reason low-carbohydrate diets, such as
the one recommended by Atkins, are associated with problems of brain
function.21
“Carbohydrate loading” is a technique of eating which is employed by
all winning endurance athletes. Carbohydrates, stored as glycogen in
the muscles and liver and later released into the bloodstream,
provide immediate energy for the whole body during a race. For the
most efficient means of replenishing spent glycogen reserves,
athletes have learned to choose foods that have a high GI.22,23 Selecting foods with a high GI is just as sound advice for
anyone yearning to be strong and energetic throughout the day—not
just for athletes.
Little
Attention Should Be Given to the GI
Glycemic
index is just another way to describe a functional affect of foods
on the body. Many popular diets, in particular those which promote
high protein, high fat—meat and dairy—eating have placed the GI
above all else in their plans to help you lose weight. To ignore
the overall qualities of food is unwise. The high GI carbohydrates
found in foods like a potatoes or carrots do not make them any more
unhealthful than do the simple sugars found in fruits make them
unhealthful.
Nutrition-savvy people already know the general concept that
legumes, whole grains, fruits and vegetables are good foods. In the
whole scheme of the nutritional needs of people the importance of
the rate of absorption of carbohydrates (the GI) is overrated and
frequently leads the poorly-informed consumer to make bad food
choices.
References:
1) Foster-Powell K, Holt SH, Brand-Miller JC.
International table of glycemic index and glycemic load values:
2002. Am J Clin Nutr. 2002 Jul;76(1):5-56.
2) Jenkins DJ, Wolever TM, Taylor RH, Barker H,
Fielden H, Baldwin JM, Bowling AC, Newman HC, Jenkins AL, Goff DV.
Glycemic index of foods: a physiological basis for carbohydrate
exchange. Am J Clin Nutr. 1981 Mar;34(3):362-6.
3) Holt SH, Miller JC, Petocz P, Farmakalidis E. A
satiety index of common foods. Eur J Clin Nutr. 1995
Sep;49(9):675-90.
4) Holt SH, Miller JC, Petocz P. An insulin index of
foods: the insulin demand generated by 1000-kJ portions of common
foods. Am J Clin Nutr. 1997 Nov;66(5):1264-76.
5) Bray GA, Nielsen SJ, Popkin BM. Consumption of
high-fructose corn syrup in beverages may play a role in the
epidemic of obesity. Am J Clin Nutr. 2004 Apr;79(4):537-43.
6) Sievenpiper JL, Vuksan V. Glycemic index in the
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E, Bray GA. Low-fat diets are preferred. Am J Med. 2002 Dec
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16) Kim SH, Lee SJ, Kang ES, Kang S, Hur KY, Lee HJ,
Ahn CW, Cha BS, Yoo JS, Lee HC. Effects of lifestyle modification
on metabolic parameters and carotid intima-media thickness in
patients with type 2 diabetes mellitus. Metabolism. 2006
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18) Kiehm TG, Anderson JW, Ward K. Beneficial
effects of a high carbohydrate, high fiber diet on hyperglycemic
diabetic men. Am J Clin Nutr. 1976 Aug;29(8):895-9.
19) Jenkins DJ, Kendall CW, Marchie A, Jenkins AL,
Augustin LS, Ludwig DS, Barnard ND, Anderson JW. Type 2 diabetes
and the vegetarian diet. Am J Clin Nutr. 2003 Sep;78(3 Suppl):610S-616S.
20) Nicholson AS, Sklar M, Barnard ND, Gore S,
Sullivan R, Browning S. Toward improved management of NIDDM: A
randomized, controlled, pilot intervention using a lowfat,
vegetarian diet. Prev Med. 1999 Aug;29(2):87-91.
21) Wing RR. Cognitive effects of ketogenic
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Nov;19(11):811-6.
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