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So a very good post followed by a discussion on carbs. I would like to add more explanation on the subject. I enclose an article I wrote on the subject.
Glycemic Index
The glycemic index indicates the duration of the digestion process for a given type of food and its effect on the blood glucose level.
Nutrition with low glycemic index values causes the blood glucose level to rise slowly and over a long period of time. Nutrition with high glycemic index values causes the blood glucose level to rise more sharply, followed by a sheer drop (see figure).
In individuals sensitive to acute changes in blood glucose level, this may result in hypoglycemia.
Hypoglycemia occurs mainly in diabetics and in pre-diabetics who already begun to develop insulin resistance. Insulin resistance is a state in which the cells do not respond to a reasonable amount of insulin, thereby prompting the pancreas to secrete increasing amounts of insulin until the cells respond. When a response from the cells is finally obtained, the abnormally high level of insulin in the bloodstream might cause hypoglycemia.
From the description above, one can conclude that consumption of foods with low glycemic index values results in a prolonged sensation of satiation and stability of blood glucose level.
The Importance of the Glycemic Index to Diabetics
Numerous researches involving diabetics have indicated that those who maintained a better balance have avoided diabetes-related complications. Most experts believe that the best treatment for diabetics entails regular physical exercise, a reduction in the consumption of Trans and saturated fats and increased consumption of foods rich in fiber due to their low glycemic index values. Evidently, nutrition with low glycemic index values does much to improve the health of diabetics as well as that of healthy individuals. The consumption of foods with low glycemic index values is of great importance to diabetics in particular, nonetheless allowing athletes and obese individuals to enjoy its advantages as well, as can be seen from the following paragraph.
Note: The glycemic index reflects the quality of the carb choice, not its quantity. The glycemic load is a ranking system indicating the quantity of the carb choice.
Why is it important to consume foods with low glycemic index values?
• The sensation of satiation lasts over a long period of time.
• Controlled nutrition (prolonged satiation).
• Loss of weight (controlled nutrition).
• Amendment of insulin resistance.
• Postponement and reduction of the risk to develop type 2 diabetes (amendment of insulin resistance).
• Preservation of balanced diabetes (controlled nutrition, less peaks and drops of the blood glucose level).
• Decrease in cholesterol level.
• Reduction of the risk to develop a heart disease (loss of weight, balanced diabetes, decrease in cholesterol level).
The Importance of the Glycemic Index to the Diabetic Balance
The glycemic response depends on the type of food, the means of its preparation, the presence of other nutrients and the type of the carb choice.
• The glycemic index of a cooked vegetable would be higher than that of an uncooked, since the former is easier to digest. Hence, fresh vegetables are to be preferred to the cooked.
• The addition of oil to food lowers its glycemic index values since it becomes more difficult to digest. It is therefore recommended to consume carbohydrates along with fats, if possible (olive oil, avocado, tahini, olives).
• The addition of protein to food lowers its glycemic index values since it becomes more difficult to digest (bread with cheese).
• Mashing of foods causes their glycemic index values to rise.
The Effect of Fats and Proteins on the Blood Glucose Level
Though fats and proteins reduce the glycemic index values, they affect directly and indirectly the blood glucose level, causing:
• Increasing weight and deterioration of insulin resistance.
• Long lasting effect on the blood glucose level from the third hour after consumption and onwards.
In these cases, one must therefore avoid the following foods in particular: chocolate, pizza, burek, malawach and types of meat high in fat. The blood glucose level must be examined three hours and more after the consumption of the above-mentioned foods and monitored until it begins to fall.
Users of insulin pump can plan an administration of an adequate and continuous bolus dose. Those who resort to injections should take this effect into consideration and possibly add another injection during the peak in blood glucose level.
Glycemic Index and Hypoglycemia
• As described above, low glycemic index values contribute to the preservation of moderate blood glucose level without acute peaks and drops. It is therefore warmly recommended to those suffering from hypoglycemia (diagnosed or undiagnosed with diabetes) to consume foods with low glycemic index values several (5-6) times a day.
• During hypoglycemia, a preference should be given to nutrition with high glycemic index values so as to cause the blood glucose level to rise quickly. Chocolate and other carb choices containing fat must be avoided. Simple sugars and fruit should be chosen in order to attain immediate effect.
A List of Preferable Foods with Low Glycemic Index Values [רשימת העדפות] (the order of entries is not indicative of their glycemic index values):
• One should prefer whole grain rice over regular rice.
• One should prefer whole-wheat bread, rye bread, oat bread etc. over white bread.
• One should prefer sweet potatoes over regular potatoes.
• One should prefer steamed potatoes over stewed potatoes or puree.
• One should prefer whole-wheat pasta over regular pasta.
• One should prefer bran flakes (whole-wheat cereal) over cornflakes.
• One should prefer flatter, wider and tougher pasta.
• Quinoa.
• Buckwheat.
• Pearl barley.
• Oatmeal.
• A preference should be given to pulses (dry grain), such as lentils, peas, broad beans, common beans, chickpeas etc.
• Grapefruit, oroblanco and pomelo are fruit with low glycemic index values.
Iris
Glycemic Index
The glycemic index indicates the duration of the digestion process for a given type of food and its effect on the blood glucose level.
Nutrition with low glycemic index values causes the blood glucose level to rise slowly and over a long period of time. Nutrition with high glycemic index values causes the blood glucose level to rise more sharply, followed by a sheer drop (see figure).
In individuals sensitive to acute changes in blood glucose level, this may result in hypoglycemia.
Hypoglycemia occurs mainly in diabetics and in pre-diabetics who already begun to develop insulin resistance. Insulin resistance is a state in which the cells do not respond to a reasonable amount of insulin, thereby prompting the pancreas to secrete increasing amounts of insulin until the cells respond. When a response from the cells is finally obtained, the abnormally high level of insulin in the bloodstream might cause hypoglycemia.
From the description above, one can conclude that consumption of foods with low glycemic index values results in a prolonged sensation of satiation and stability of blood glucose level.
The Importance of the Glycemic Index to Diabetics
Numerous researches involving diabetics have indicated that those who maintained a better balance have avoided diabetes-related complications. Most experts believe that the best treatment for diabetics entails regular physical exercise, a reduction in the consumption of Trans and saturated fats and increased consumption of foods rich in fiber due to their low glycemic index values. Evidently, nutrition with low glycemic index values does much to improve the health of diabetics as well as that of healthy individuals. The consumption of foods with low glycemic index values is of great importance to diabetics in particular, nonetheless allowing athletes and obese individuals to enjoy its advantages as well, as can be seen from the following paragraph.
Note: The glycemic index reflects the quality of the carb choice, not its quantity. The glycemic load is a ranking system indicating the quantity of the carb choice.
Why is it important to consume foods with low glycemic index values?
• The sensation of satiation lasts over a long period of time.
• Controlled nutrition (prolonged satiation).
• Loss of weight (controlled nutrition).
• Amendment of insulin resistance.
• Postponement and reduction of the risk to develop type 2 diabetes (amendment of insulin resistance).
• Preservation of balanced diabetes (controlled nutrition, less peaks and drops of the blood glucose level).
• Decrease in cholesterol level.
• Reduction of the risk to develop a heart disease (loss of weight, balanced diabetes, decrease in cholesterol level).
The Importance of the Glycemic Index to the Diabetic Balance
The glycemic response depends on the type of food, the means of its preparation, the presence of other nutrients and the type of the carb choice.
• The glycemic index of a cooked vegetable would be higher than that of an uncooked, since the former is easier to digest. Hence, fresh vegetables are to be preferred to the cooked.
• The addition of oil to food lowers its glycemic index values since it becomes more difficult to digest. It is therefore recommended to consume carbohydrates along with fats, if possible (olive oil, avocado, tahini, olives).
• The addition of protein to food lowers its glycemic index values since it becomes more difficult to digest (bread with cheese).
• Mashing of foods causes their glycemic index values to rise.
The Effect of Fats and Proteins on the Blood Glucose Level
Though fats and proteins reduce the glycemic index values, they affect directly and indirectly the blood glucose level, causing:
• Increasing weight and deterioration of insulin resistance.
• Long lasting effect on the blood glucose level from the third hour after consumption and onwards.
In these cases, one must therefore avoid the following foods in particular: chocolate, pizza, burek, malawach and types of meat high in fat. The blood glucose level must be examined three hours and more after the consumption of the above-mentioned foods and monitored until it begins to fall.
Users of insulin pump can plan an administration of an adequate and continuous bolus dose. Those who resort to injections should take this effect into consideration and possibly add another injection during the peak in blood glucose level.
Glycemic Index and Hypoglycemia
• As described above, low glycemic index values contribute to the preservation of moderate blood glucose level without acute peaks and drops. It is therefore warmly recommended to those suffering from hypoglycemia (diagnosed or undiagnosed with diabetes) to consume foods with low glycemic index values several (5-6) times a day.
• During hypoglycemia, a preference should be given to nutrition with high glycemic index values so as to cause the blood glucose level to rise quickly. Chocolate and other carb choices containing fat must be avoided. Simple sugars and fruit should be chosen in order to attain immediate effect.
A List of Preferable Foods with Low Glycemic Index Values [רשימת העדפות] (the order of entries is not indicative of their glycemic index values):
• One should prefer whole grain rice over regular rice.
• One should prefer whole-wheat bread, rye bread, oat bread etc. over white bread.
• One should prefer sweet potatoes over regular potatoes.
• One should prefer steamed potatoes over stewed potatoes or puree.
• One should prefer whole-wheat pasta over regular pasta.
• One should prefer bran flakes (whole-wheat cereal) over cornflakes.
• One should prefer flatter, wider and tougher pasta.
• Quinoa.
• Buckwheat.
• Pearl barley.
• Oatmeal.
• A preference should be given to pulses (dry grain), such as lentils, peas, broad beans, common beans, chickpeas etc.
• Grapefruit, oroblanco and pomelo are fruit with low glycemic index values.
Iris