Carbohydrates (Carbs)
In order to understand the glycemic index, we should define carbohydrates. Carbs are molecules that consist of carbon, hydrogen, and oxygen. They are found in most foods. Carbs are the body's primary fuel source. Carbs are converted in your liver to glucose also called blood sugar. As the liver creates glucose, your pancreas releases the insulin hormone. Insulin stimulates the cells to receive the glucose. The cells metabolize the glucose and use the glucose for energy.
The Glycemic Index
The glycemic index measures the rate carbohydrates raise glucose levels. The GI has a range of 0 to 100. Low GI carbs raise glucose at a slow rate. Medium GI carbs raise glucose at a moderate rate. High GI carbs raise glucose at a fast rate.
The Glycemic Index Scale
Foods with a GI of 0 to 55 are considered low glycemic. Low glycemic carbohydrates are those that do not create a sharp raise to blood sugar levels. Foods with a GI of 56 to 69 are considered medium glycemic. Foods with a GI over 70 are considered high glycemic. Certain foods do not have any carbohydrates. These foods would have a GI of 0.
Glycemic Index Limitations
The Glycemic index is based on how fast carbohydrates spike blood sugar levels. It does not consider the amount of insulin produced. The GI is based on 50 grams of carbohydrates and do not represent usual serving sizes. Foods that are nutritionally dense can have the same GI of nutritional foods. Therefore the GI can be easily misinterpreted.
The Glycemic Load (GL)
To address the limitations of the glycemic index, the glycemic load was created. The glycemic load improves on the glycemic index by combining the glycemic index with the carbohydrates per serving, with the fiber content and the water content. The GL scale ranges from 0 to 60.
The Glycemic Load Scale.
Foods with a GL of 0 to 10 are considered low. Foods with a GL of 11 to 19 are considered medium. Foods with a GL over 20 are considered high. As with the glycemic index, foods with no carbohydrates have a GL of 0.
The Acne Insulin Connection
Following a low glycemic diet, will keep insulin at nontoxic levels. Excess insulin leads to excess sebum production which will ultimately cause acne breakouts.
Resources
When you're not using your Cookbook, you should use a glycemic index database when planning your own meals. The University of Sydney has a great look up tool on its website. For your convenience, has searched the database for common food groups. See the “LOW GLYCEMIC QUICK LINKS SECTION” on the right hand side of this blog. Visit the "RESOURCES" page for additional tools and resources.
Learn more about the Approaches:
Learn more about the Approaches:
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