By Roberta H. Anding, MS, Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley, The Great Courses DailyFood with a lower glycemic index include oatmeal, most whole grains, non-tropical fruits like apples and pears, legumes, and dried beans and dried peas. Photo by one photo / ShutterstockThe Glycemic Index
A new carbohydrate evaluation tool called the glycemic index has emerged over the past few years. It provides insight into the bodys use of carbohydrates; but more specifically, it indicates how quickly your blood sugar rises after the ingestion of a particular food.
Most carbohydrates are absorbed in a mono- and disaccharide form (the simplest forms of sugar), so when it reaches the blood is what impacts blood sugar. As we digest these foods and break them down into their component parts, they reach the bloodstream at variable rates.
The glycemic index measures how quickly your blood sugar rises after the ingestion of a particular carbohydrate food. Each food is compared to its reference standard, which is either white bread or pure glucose.
When you look in your guidebook, you need to pay attention to the reference food to which the glycemic index is compared. One of the problems we have in implementing the index is that were not universally using the same reference food.
Although somewhat controversial and complex, major studies indicate that those who eat a diet of high glycemic index carbohydrates have the greatest risk of many chronic diseases. That means that the carbohydrate in that food was dumped into the blood supply at a rapid rate, and your body produces insulin to metabolize or to utilize that particular monocarbohydrate.
Insulin is an anabolic hormone. Anabolic is the phase of metabolism where molecules are built up and organized. The development of heart disease, high blood pressure, and cancer are all thought to have this anabolic or insulinogenic response.
However, scientists know that many factors influence the glycemic index. Some foods have a mixed content of carbohydrate, protein, and fat. For example, the glycemic index of white bread might be high, but when you mix it on a hamburger bun with protein or fat, it leaves the stomach slowly and therefore exhibit a lower glycemic response.
The organization of the carbohydrate also has an effect. If its in a phenyla, or long straight chain, its going to take longer to break down. If the carbohydrate is arranged in an amylopectin, or branched chain configuration, it can raise the blood sugar more quickly.
For example, many of the glycemic index tools online will list a different value for a white potato and a red potato. The red potato has more phenyla, and the white potato has more amylopectin, so it changes the glycemic index.
Food such as oatmeal, most whole grains, non-tropical fruits like apples and pears, legumes, dried beans and peas, and minimally processed foods, in general, have a lower glycemic index.
The International Table of Glycemic Index and Glycemic Load Values from the American Journal of Clinical Nutrition provides a glycemic index of some processed foods versus non-processed foods. For example, the glycemic index of oatmeal is 58.
The value for cornflakes is 81. Since oatmeal has a lower glycemic index, it is going to have possibly better health benefits than eating cornflakes, even if the carbohydrate levels are identical, in terms of how the body metabolizes or processes that carbohydrate.
Under fruits and vegetables, for example, apples are 38, and a baked potato is 85, which is a significant difference. Lentils have an index of 29, angel food cake is 67, and jelly beans are 78.
The dietary guidelines for Americans encourage consumers to eat minimally processed foods and limit sweeteners in their diet. However, most public health organizations within the United States have stopped short of endorsing the glycemic index as a way of evaluating food, partially because of the complexity of that guide.
Many studies have shown a relationship between high glycemic index foods and hypertension, cataracts, obesity, heart disease, and diabetes. The challenge is for those in public health to translate those guidelines so that consumers can use them. Simple suggestions are increasing fresh fruits and vegetables, whole grains, and complex carbohydrates.
There are times, though, when a high glycemic index food is desirable.
For example, in the athletic world, where I want that carbohydrate to get back in that muscle as fast as I can get it there, Professor Anding said. Why? Because maybe I have to run another race in two hours and I need to make sure Ive got adequate carbohydrate for exercising muscle.
Fueling the body is a primary function of carbohydrates. When training Rice University athletes, Professor Anding said that she has even given them sports drinks and even jelly beans in between races.
However, major studies indicate that those who eat a diet with a high glycemic index as a chronic dietmeaning theyre not using it for athletic performanceexperience more issues with chronic illnesses.
Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University.
More here:
Can the Glycemic Index Arm You against Chronic Disease and Obesity? - The Great Courses Daily News
- The Pandemic and Childhood Weight Gain | Tufts Now - Tufts Now - January 5th, 2021
- How the American Diet Turbocharges COVID-19 - Mother Jones - January 5th, 2021
- Why do some people find it harder than others to lose weight? - The Guardian - January 5th, 2021
- After magazine calls obesity 'healthy', here is understanding when it crosses the line - Times Now - January 5th, 2021
- 80% of the Covid deaths in Yucatan involved hypertension, diabetes, or obesity - The Yucatan Times - January 5th, 2021
- Are metabolic hormones the next frontier in cancer treatment? - MedCity News - January 5th, 2021
- Obesity, the other risk of American football - The Press Stories - January 5th, 2021
- Chronic inflammation of obesity: How it affects blood vessel cells - TheHealthSite - January 5th, 2021
- Brown fat may protect you against cardiac, metabolic conditions: How is it different from white fat? - TheHealthSite - January 5th, 2021
- A Recipe for Homemade Obesity: The Association Between Depression, Obesity, and Cognitive Deficits - Psychiatric Times - January 5th, 2021
- Aspirin Use for Venous Thromboembolism Prevention Is Safe and Effective in Overweight and Obese Patients Undergoing Revision Total Hip and Knee... - January 5th, 2021
- Assessing the Link Between Sugary Drinks and Cancer - Pharmacy Times - January 5th, 2021
- Dr. Edward Mason All Obituaries - The Gazette - January 5th, 2021
- Researchers discover blood vessel cells that triggers harmful inflammation in obese mice - Study Finds - January 5th, 2021
- Obesity Surgery Devices Market Statistics, Facts and Figures, Size, Trend and Forecast by 2026 | Johnson & Johnson, Medtronic, Apollo Endosurgery ... - January 5th, 2021
- Chonky Kitty: The Internets Unhealthy Obsession Over Obese Cats - Nature World News - January 5th, 2021
- Nottingham declared one of UK's obesity hotspots in latest NHS report - Nottinghamshire Live - January 5th, 2021
- Influencers May Face Fines as China Tackles Obesity and Food Waste - The New York Times - December 28th, 2020
- Diabetes + Obesity = Diabesity: The Enemy Within You - Hindustan Times - December 28th, 2020
- Scientists Discover a Gene to Stay Thin Protects Against Diet-Induced Obesity - SciTechDaily - December 28th, 2020
- UK restricting promotions on 'unhealthy food' at supermarkets, retailers in bid to fight obesity - Fox News - December 28th, 2020
- COVID-19 and obesity: a clear and present danger in younger patients - The Daily Star - December 28th, 2020
- Obesity is associated with shorter telomere length in prostate stromal cells in men with aggressive prostate cancer - DocWire News - December 28th, 2020
- University of York leads 6 million bid to cut child obesity | York Press - York Press - December 28th, 2020
- Womens Health: Fighting obesity - NEWS10 ABC - December 28th, 2020
- Bariatric Surgery Might Reduce Severity of COVID-19 Infection - Medscape - December 28th, 2020
- Overweight and Obese Subjects Dosed with ASC41 Tablets in a Phase Ib Trial - PRNewswire - December 28th, 2020
- Clemson team hopes research will lead to more varieties of lentils - SCNow - December 28th, 2020
- Study links metabolic syndrome to higher cardiovascular risk in patients with psoriasis - National Institutes of Health - December 28th, 2020
- Obesity and smoking as risk factors for invasive mechanical ventilation in COVID-19: A retrospective, observational cohort study - DocWire News - December 28th, 2020
- 6 common myth around weight management and obesity, busted! - Times Now - December 28th, 2020
- Britain to restrict promotion of unhealthy food from April 2022 - Reuters - December 28th, 2020
- Tonix Pharmaceuticals Acquires Exclusive License to University of Geneva Technology for Oxytocin-Based Treatments for Treating Insulin Resistance,... - December 28th, 2020
- Long life: Cities across the US where people live the longest include San Francisco and Boulder - USA TODAY - December 28th, 2020
- Breast Cancer Survival Disparities: Need to Address Obesity - Medscape - December 12th, 2020
- Data shows link between obesity and developing severe COVID-19 symptoms - KTIV - December 12th, 2020
- Former Bin Laden subordinate released after judge agrees he's too obese to survive coronavirus - Fox News - December 12th, 2020
- Study finds more years of obesity tied to higher risk of diabetes - Atlanta Journal Constitution - December 12th, 2020
- The Hidden Dangers Of Excessive Fat: Know Why You Need To Shed Those Extra Kilos - NDTV - December 12th, 2020
- Obesity in children might be due to genetic variant resulting in less leptin production - Hindustan Times - December 12th, 2020
- Study finds Pre-K students on South Texas border have higher rates of obesity related to poverty - Border Report - December 12th, 2020
- Rhythm Pharmaceuticals Announces Appointments of Camille L. Bedrosian, MD, and Lynn Tetrault, JD, to its Board of Directors - BioSpace - December 12th, 2020
- FoodTech startup treats obesity, diabetes through individualized AI-driven nutrition plans - CTech - December 12th, 2020
- Tips to help families navigate the growing problem of childhood obesity - WNEP Scranton/Wilkes-Barre - December 3rd, 2020
- 13.2% of 10- to 17-year-olds in Maine are obese, study finds - The Center Square - December 3rd, 2020
- 13.7% of 10- to 17-year-olds in New Hampshire are obese, study finds - The Center Square - December 3rd, 2020
- Tips to help families navigate the growing problem of childhood obesity - KESQ - December 1st, 2020
- 10.7% of 10- to 17-year-olds in New York are obese, study finds - The Center Square - December 1st, 2020
- 20.4% of 10- to 17-year-olds in Tennessee are obese, study finds - The Center Square - December 1st, 2020
- Food Insecurity Increasingly Tied to Obesity in the United States - Food Tank - December 1st, 2020
- Transomics analysis reveals allosteric and gene regulation axes for altered hepatic glucose-responsive metabolism in obesity - Science - December 1st, 2020
- Rhythm Pharmaceuticals Announces FDA Approval of IMCIVREE (setmelanotide) as First-ever Therapy for Chronic Weight Management in Patients with Obesity... - December 1st, 2020
- PCOS and diabetes risk increases with obesity here's how they affect fertility in women - Firstpost - December 1st, 2020
- Higher COVID-19 Risk Leading More Patients With Obesity To Weight Loss Surgery - CBS Boston - November 26th, 2020
- Shift in language to help reduce obesity stigma - WA Health - November 26th, 2020
- Anti-Obesity Day 2020: Simple ways to eat smart and beat weight gain - The Indian Express - November 26th, 2020
- DDRC DIVING AND OBESITY SURVEY - DIVE Magazine - November 26th, 2020
- The Link Between Obesity and Puberty - Michigan Medicine - November 25th, 2020
- Evaluating Innovative Health Care Solutions for Obesity - Harvard Business Review - November 25th, 2020
- Researchers Discover Hormone That Can Curb Appetite and Help Deal With Obesity - Science Times - November 25th, 2020
- Gut hormone that regulates fat found abnormal in obesity - India New England - November 25th, 2020
- Research shows bariatric surgery may reduce severity of Covid-19 in patients with obesity - Hindustan Times - November 25th, 2020
- More Obese Patients Seeking Weight Loss Surgery To Reduce COVID-19 Risk - CBS Boston - November 25th, 2020
- Obesity is still on the rise among American adults - Harvard Health - Harvard Health - November 25th, 2020
- Association Between Clogged Arteries and Body Size Phenotype? Study Finds, It Varies - AJMC.com Managed Markets Network - November 25th, 2020
- Parents' wake up call as obesity and sunburn risks rise - Daily Mercury - November 25th, 2020
- Executive summary: learning from local authorities with downward trends in childhood obesity - GOV.UK - November 25th, 2020
- Study: Gut hormones' regulation of fat production abnormal in obesity, fatty liver disease - University of Illinois News - November 25th, 2020
- Brands call for alternatives to online junk food ads ban - The Guardian - November 25th, 2020
- As Obesity Soars, a Mayo Clinic DNA Study May Have Cracked The Cause - Observer - November 22nd, 2020
- Looking at the unintended consequences of obesity campaigns - Contemporary Pediatrics - November 22nd, 2020
- In Those With Obesity, Will Losing Weight Cut COVID-19 Severity? - Medscape - November 22nd, 2020
- Pupil measurements accelerated amid fears of obesity crisis - The Independent - November 22nd, 2020
- Bay Area is home to two of the least sinful cities in the U.S. - The Mercury News - November 22nd, 2020
- Epidemiological and immunological features of obesity and SARS-CoV-2 - DocWire News - November 22nd, 2020
- Obesity does not adversely impact the outcome of unicompartmental knee arthroplasty for osteoarthritis: a meta-analysis of 80,798 subjects - DocWire... - November 22nd, 2020
- Obesity Linked to Higher Risk of Covid-19 Infection - Contagionlive.com - November 22nd, 2020
- Horse vet gives fresh scoop on the equine obesity epidemic - Horsetalk - November 22nd, 2020
- New podcast episode from Morris Animal Foundation highlights the equine obesity epidemic - EQUUS Magazine - November 22nd, 2020
- Effects of Body Mass Index on Peri-operative Outcomes in Patients Undergoing Anterior Cervical Discectomy and Fusion Surgery - DocWire News - November 22nd, 2020