Description
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Balancing Blood Sugar:
Scientist David Jenkins and his colleagues are famous for coming up with the “glycemic index”, an index of how
quickly carbohydrate foods turn into blood sugar (Jenkins DJ et al. Am J Clin Nutr. 1981;34:362-66). The
glycemic index is invaluable to the diabetic, who must carefully and constantly regulate their blood sugar. The
glycemic index can also be helpful for non-diabetics interested in their glucose and insulin responses (J Nutr
1996;126:2798-2806). Foods high on the glycemic index mean that the food turns very quickly into sugar, and
will elicit an insulin response more quickly. Constantly eating high glycemic index foods will initiate a roller
coaster effect of high and low blood sugar. While corn flakes are relatively high on the index, oatmeal is a
medium index food. Oatmeal also has fiber and some gamma linolenic acid. Adding nuts or seeds to a cereal
can add just enough protein, fat, and fiber to lower the index a bit without going overboard on fat. Walnuts are
high in omega 3 fatty acids. High fiber, nutrient-dense, unrefined carbohydrates will always be smarter choices
Weight Loss:
The needs of the body must be addressed so that homeostasis can be achieved and optimal health maximized.
When the body is given what it needs (without excess) and is not left wanting, and activity levels balance caloric
intakes, the body regulates itself and does not store fat. The glycemic index can be an excellent tool for making
wise choices for maintaining normal blood sugar and weight homeostasis. Whatever food plan is chosen, it is
wise to follow some basic guidelines:
* Tailor individual needs for protein and carbohydrates
* Total low fat but adequate enough, with a correct balance for good fatty acids
* Stay in energy balance
* Keep the glycemic index in mind, but do not use it as the only guideline
* Spread the caloric intake throughout the day to regulate blood sugar and prevent fat storage
* Exercise regularly for metabolic balance, endorphin production, and cardiovascular health
Glycemic Index of Foods by Food
Group
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Grain, Cereal Products
Buckwheat 51
Bread, white 69
Bread, whole meal 72
Millet 71
Pastry 59
Rice, brown 66
Rice, white 72
Spaghetti, whole meal 42
Spaghetti, white 50
Sponge cake 46
Sweetcorn 59
Breakfast Cereals
All-bran 51
Cornflakes 80
Muesli 66
Porridge Oats 49
Shredded Wheat 67
Wheatabix 75
Dried legumes
Beans (tinned, baked) 40
Beans (butter) 36
Beans (haricot) 31
Beans (kidney) 29
Beans (soya) 14
Beans (tinned, soya) 14
Peas (blackeye) 33
Peas (chick) 36
Peas (marrowfat) 47
Lentils 29
Fruit
Apples, golden delicious 39
Banana 62
Oranges 40
Orange juice 46
Raisins 64
Sugars
Fructose 20
Glucose 100
Maltose 105
Sucrose 59
Biscuits
Digestives 59
Oatmeal 54
Rich tea 55
Ryvita 69
Water 63
Vegetables
Broad beans (25g) 79
Frozen peas 51
Root vegetables
Beetroot (25g) 64
Carrots (25g) 92
Parsnips (25g) 97
Potato (instant) 80
Potato (new) 70
Potato (sweet) 48
Swede (25g) 72
Yam 51
Dairy Products
Ice cream 36
Milk, skim 32
Milk, whole 34
Yogurt 36
Miscellaneous
Fish fingers 38
Honey 87
Lucozade 95
Mars bar 68
Peanuts (25) 13
Potato crisps 51
Sausages 28
Tomato soup 38
The Glycemic Index is the area under the blood glucose response curve for each food, expressed as a
percentage of the area after taking the same amount of carbohydrate as glucose. Glucose, therefore, is the
reference number of 100. The lower numbers, or slower response curves, depend on several factors, including
fiber, form of food, amounts and kinds of protein and fat, heat and nibbling versus gorging.
Jenkins, DL et al., “Glycemic index of foods: a physiological basis for carbohydrate
Making choices:
Beans and legumes are very low on the glycemic index, which makes sense because they are slowly digestible,
high in fiber, and do not cause an insulin spike with resulting low blood sugar. Eating something like lentil
soup for lunch stabilizes the blood sugar, and someone is less likely to crave sweets at the end of the day.
Breakfast is also an important meal. Adding protein to the meal elicits glucagon, which is the opposing
hormone to insulin, and can lower the glycemic index of the meal. A little bit of fat slows digestion, and also
lowers the glycemic index, but watch out for the fat content - while a little bit slows digestion, Jenkin’s later
studies showed that a lot of fat will intensify the response curve after the next meal (Taylor & Jenkins et al. Nutr
Soc Proc 1980;39(2):56A). In other words, the fatty breakfast of bacon and eggs with oil-soaked hash-browns is
not only packed with calories, but will make you hungrier after your lunch meal than a smarter, low glycemic
breakfast choice. This is one reason why the glycemic index is not meant to be used alone.
Many factors are involved in determining index number. For instance, ice cream is low on the index, but it is not a
good weight management choice. It is devoid of vitamin, mineral and fiber content, which will only increase the
need for real food. Plus, the high fat content also increases the glycemic response to the next meal, the fat is
saturated, and it’s not the good fat which balances us out. Good fats, such as gamma linolenic (black currant
seed oil) or omega 3’s (flaxseed and fish oil) provide a balance and prevent cravings by regulating
homeostasis, mostly by eicosanoid production. Eicosanoids are hormone-like substances; the ones produced
from good fats
are antiinflammatory.
Make everything that is eaten count. Foods should include unprocessed,
unsprayed, nutrient-dense, high-fiber,
phytochemically rich, vitamin and mineral rich whole foods and uncontaminated protein sources low in total fat
but high in
good fat concentrations.
The statements above have not been evaluated by the FDA. The nutritional suggestions and research provided are not intended to diagnose, treat, cure or prevent disease and should not be used as a substitute for sound medical advice. Please see your health care professional in all matters pertaining to your physical health. The Professional Notes, Patient Instructions, and items marked with an astrisk (*) are provided by the practitioner and are the sole responsibility of the practitioner.Copyright © 1998-2002 Standard in Natural Solutions, LLC.