Antoaneta Sawyer, PhD
Maintaining normal blood sugar levels is considered factor number one for metabolic syndrome prevention. Conversely, maintaining chronic elevated levels of blood sugar is a guarantee to develop not only diabetes, but abdominal obesity, dyslipidemia and high blood pressure (all abnormalities of the metabolic syndrome cluster). (Source, AHA)
The Glycemic Index (GI) and Glycemic Load (GL) are relatively new concepts that relate to how quickly sugar in the food is absorbed into the blood stream from the gastrointestinal (GI) tract. You maybe know that, not all carbohydrates are created the same. If you consume low GI foods, your blood sugar will stay stable, so you will feel more energetic and happy, but if you consume high GI foods, you blood sugar will fluctuate, resulting in frequent hunger, mood shifts and general fatigue.
The main difference between carbohydrates is in their rate of absorption. There are two main groups of carbohydrates- (complex and simple)- that show different rate of a break down and absorption. For example white bread behaves quite differently than a vegetable (e.g. broccoli or carrots) as per its rate of absorption or break down rate. Basically all simple carbohydrates are absorbed rather quickly. High glycemic foods (e.g. white bread, instant rise, pretzels, cakes and crackers) are absorbed very quickly, while low glycemic foods (some vegetables and fruits, oatmeal, popcorn and nuts) are absorbed less quickly. (Source, About and Weightlossforall)
The glycemic index (GI) is a scale from 1 to 100 that determines how quickly food causes a spike in blood sugar levels. Otherwise, the GI concept is a numerical system of measuring how much of a blood sugar rise a carbohydrate triggers. Thus, the higher the number, the greater the blood sugar rises. For example, food ranking lower in the scale (less than 55) will cause a slower spike, while food with a high GI score (above 70) will cause an immediate spike. There are also foods with intermediate GI score (between 56 and 69). The glycemic index is an interesting, despite deceptive concept especially in diabetics. (Source, Wiki)
The glycemic load (GL) concept is a ranking system for carbohydrate content in food portions based on their glycemic index and the portion size. Some low GI foods are oats, carrots, barley and they are digested more slowly providing gradual and steady supply of blood sugar that is often referred as “slow carbs.” (Source, Wiki)
Both terms (GI and GL) are relevant to the dietary guidelines for counteracting metabolic syndrome.
Maintaining normal blood sugar levels is considered factor number one for metabolic syndrome prevention. Conversely, maintaining chronic elevated levels of blood sugar is a guarantee to develop not only diabetes, but abdominal obesity, dyslipidemia and high blood pressure (all abnormalities of the metabolic syndrome cluster). (Source, AHA)
The Glycemic Index (GI) and Glycemic Load (GL) are relatively new concepts that relate to how quickly sugar in the food is absorbed into the blood stream from the gastrointestinal (GI) tract. You maybe know that, not all carbohydrates are created the same. If you consume low GI foods, your blood sugar will stay stable, so you will feel more energetic and happy, but if you consume high GI foods, you blood sugar will fluctuate, resulting in frequent hunger, mood shifts and general fatigue.
The main difference between carbohydrates is in their rate of absorption. There are two main groups of carbohydrates- (complex and simple)- that show different rate of a break down and absorption. For example white bread behaves quite differently than a vegetable (e.g. broccoli or carrots) as per its rate of absorption or break down rate. Basically all simple carbohydrates are absorbed rather quickly. High glycemic foods (e.g. white bread, instant rise, pretzels, cakes and crackers) are absorbed very quickly, while low glycemic foods (some vegetables and fruits, oatmeal, popcorn and nuts) are absorbed less quickly. (Source, About and Weightlossforall)
The glycemic index (GI) is a scale from 1 to 100 that determines how quickly food causes a spike in blood sugar levels. Otherwise, the GI concept is a numerical system of measuring how much of a blood sugar rise a carbohydrate triggers. Thus, the higher the number, the greater the blood sugar rises. For example, food ranking lower in the scale (less than 55) will cause a slower spike, while food with a high GI score (above 70) will cause an immediate spike. There are also foods with intermediate GI score (between 56 and 69). The glycemic index is an interesting, despite deceptive concept especially in diabetics. (Source, Wiki)
The glycemic load (GL) concept is a ranking system for carbohydrate content in food portions based on their glycemic index and the portion size. Some low GI foods are oats, carrots, barley and they are digested more slowly providing gradual and steady supply of blood sugar that is often referred as “slow carbs.” (Source, Wiki)
Both terms (GI and GL) are relevant to the dietary guidelines for counteracting metabolic syndrome.
Foods rich in simple sugars can be expected to cause a rapid rise in blood glucose which causes insulin secretion from the pancreas. They were termed by Axelrod and Levine (1982) as “high glycemic foods.” High GI foods are determined to a degree by the altered rates of transfer of glucose to its site of maximal absorption in the small bowel, which is a function of the rate of gastric emptying. By avoiding high glycemic foods and choosing low glycemic index foods will help you feel satisfied and more energetic. (Source, EHow)
Hence, slower glucose supply is critical for prevention and treatment of obesity and metabolic syndrome. According to Giampapa et al. (2004) carbohydrates must constitute 45% of the daily food intake in metabolic syndrome but they must be complex carbohydrates only.
Photo credit: Flickr
Hence, slower glucose supply is critical for prevention and treatment of obesity and metabolic syndrome. According to Giampapa et al. (2004) carbohydrates must constitute 45% of the daily food intake in metabolic syndrome but they must be complex carbohydrates only.
Photo credit: Flickr
Courtesy: Youtube.com
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