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The GI Conundrum

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Over the past couple of weeks during a number holistic lifestyle consultations with a number of clients, the topic of the glycemic index has popped up, where I’ve had to field a number of questions on this topic. So rather than repeat myself over and over again, I thought I’d scribble (or should I say type) a few lines in an article so that you guys have a fairly basic understanding. I mean, if I can understand it, then so can you.

So, here goes…

Not all carbohydrate foods are created equal.  In fact they behave quite differently in our bodies. The glycemic index or GI as it is commonly called nowadays describes this difference by ranking carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.  Glucose being the substance by which all other carbohydrate foods are measured as it gives a score of 100.

Foods with a high GI ranking are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises and falls in blood sugar and insulin levels.

So what you ask?  Well, the Pancreas is a gland whose function, among other things is to regulate the blood sugar levels in our bodies.  You see, our blood sugar levels need to be kept between a very narrow range and when it fluctuates outside of this range the pancreas kicks in to regulate it.

How does it do this?  It secretes a couple of hormones (Insulin when it rises and glucagon when it falls) directly into the blood stream to counteract the rise and fall of blood sugar levels.

Again you ask, so what?  Well, the two main types of Diabetes are Type 1 and Type 2.  Type 1 is an unfortunate form of diabetes that is genetic.  Those that  suffer from this form have a genetic disorder where their pancreas is not able to produce Insulin so they have to constantly inject themselves to lower their blood sugar levels or eat sugar to raise it.  (In the form of whatever they can get there hands on, jelly beans, lollies etc)

Type 2 Diabetes on the other hand is lifestyle related.  You see, through poor lifestyle choices, sufferers of Type 2 Diabetes have bombarded their bodies with such high doses of sugar through their rubbish food intake that they have either worn out their pancreas’ ability to cope with the constant blood sugar highs and lows, or their bodies have become resistant to their own form of insulin and so no matter how much insulin their pancreas secretes, their blood sugar levels remain constantly high.

OK, so now you know how type 2 diabetes is related to lifestyle and food, what can we do about it?
Simple, along with a number of other tools that I’ve provided you through genetic testing and metabolic typing, the GI Index can help you make some choices about controlling your own blood sugar levels.  Go to http://www.glycemicindex.com/ to find a fairly comprehensive database of foods and their relative GI ranking.

What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

  • Low GI foods help people lose and manage their weight because of the sensation of feeling fuller for longer
  • Low GI foods increase the body’s sensitivity to insulin, thus reversing the effects of high GI foods
  • Low GI foods improves diabetes management
  • Low GI foods reduce the risk of heart disease
  • Low GI foods improve blood cholesterol levels
  • Low GI foods can help you manage the symptoms of PCOS (Polycystic Ovarian Syndrome)
  • Low GI foods reduce hunger and keep you fuller for longer
  • Low GI foods prolong physical endurance because they slowly release much need sugar (or energy) from your liver and muscles into the blood stream

So, there you have it, my little take on the GI Index.  Before I go, I just want to give you a few tips on eating according to the GI Index.

  • Use the GI Index as a guide, not a bible.
  • If a food you love is a high GI food and you just have to eat it, eat it with a low GI food.  High plus low equals medium.
  • Foods low in GI aren’t necessarily healthy, they are just low GI.  For example, chocolate is low GI but that’s because it’s also high in fat.
  • There are in fact two times of the day where you are permitted to eat high GI foods, as soon as you wake up to kick start your metabolism (light that fire with newspaper and kindling) and straight after exercise to rapidly replenish those energy stores that you’ve just depleted.
  • Your overriding decision on whether to eat something or not is governed by the 80/20 rule.  That is eat right 80% of the time, reward yourself on the other 20% to remain balanced.