News Reality

Is the Glycemic Index Reliable and of Any Use?

by www.huffingtonpost.com

The glycemic index has crept upon our food experience. Once a term used by people in white lab coats, reserved to diabetes clinics, it's now part of popular weight-loss programs (South Beach, Zone) and disease prevention plans; the low glycemic index claim is now a selling point plastered on food labels.

Haven't immersed yourself in the glycemic index yet? It's never too late. Or maybe it's still too early. We'll get to that in just a bit, but first, a little introduction.

Glycemic index, explained

The glycemic index, developed initially for the treatment of diabetes, ranks carbohydrate-containing foods based on how they affect blood glucose levels when eaten in isolation. The glycemic index charts were developed by testing people's blood glucose after ingestion of 50 grams (almost 2 ounces) of carbs from different foods.

Carbs that break down quickly, like white bread and potatoes, have a high glycemic index, and those that release sugar into the blood stream more gradually, like fruit, have a low glycemic index. Foods are scored on a scale of 0 to 100.

Since blood glucose fluctuations elicit a cascade of hormonal reactions, which can potentially affect satiety, hunger, blood lipids and inflammation, the glycemic index of a meal sounds like useful thing to control.

We're all different

A new study, led by Nirupa Matthan from Tufts Medical Center, and published in the American Journal of Clinical Nutrition, looked at the blood glucose reaction of 63 healthy people after they were given 50 grams of glucose, either in white bread or in a glucose drink - each experiment was repeated in each volunteer twice.

This is basically a testing of the glycemic index of the bread, and if the glycemic index is a characteristic of the food itself, the results should be similar between the volunteers and between tests.

But that's not what the researchers found. There was a 20 percent change in measured glycemic index of the exact same food between tests in the same individual, and there was 25 percent difference between people.

The glycemic index of the same exact bread ranged from 35 to 103, making it a both low and high on the glycemic index. 

In other words glycemic index wasn't at all consistent, even when the food was eaten in isolation and in a controlled environment.

Is the glycemic index useful?

According to this new study, the glycemic index is not a dependable measurement.

It is also just partial data.

Eating 50 grams of carbs from white bagels is doable. But when it comes to other high glycemic foods, watermelon, for instance (glycemic index - 80) a normal serving will have just a few grams of sugar; you'd have to eat almost 2 pounds of watermelon to load yourself up with 2 ounces of carbs, and therefore, in reality, watermelon's high glycemic index is quite irrelevant. To anticipate glycemic responses you'd also have to familiarize yourself with glycemic load - which also takes into account the amount of carbs consumed.

On top of that, although the type and proportion of sugar or starch in a food affects glycemic index, so do a lot of other factors in the meal--the way the food's been cooked, the presence of fiber, protein, fat, alcohol or acid will all affect the glucose response. Exercising and activity around a meal will affect it, too.

So is it worth bothering with? At this point the evidence of glycemic index centered diets' helpfulness for weight loss or disease prevention is inconsistent (it is helpful for the management of diabetes.)

If you don't have diabetes, it's much easier to follow the well-proven guidelines of limiting added sugar (sugary drinks are especially harmful), eating more plants and whole grains, and minimizing hyper-processed foods.

These simple principles happen to also yield a low glycemic diet - they are a practical shortcut to the same end.

Dr. Ayala

This is a crosspost of my blog, Healthy Food & Healthy Living.

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.


Read Full Article On www.huffingtonpost.com
Latest
A new survey finds that adult children want their parents to age at home. They worry about it. And they want to talk about it.
MUMBAI/NEW DELHI (Reuters) - Some of the world's biggest pension funds, seeking long-term returns on green investments, are scouting for deals in India's solar power sector, where Prime Minister Naren
(Reuters) - Tornadoes killed five people east of Dallas in Texas, local media reported on Saturday, as heavy rains and damaging winds struck a broad swath of the U.S. heartland.
(Reuters) - A tornado killed one person east of Dallas in Texas on Saturday, as heavy rains and damaging winds struck a broad swath of the U.S. heartland.
A disturbing new trend known as “stealthing”, nonconsensual condom removal before or during sex as a sign or symbol of male dominance, threatens to destroy the normalcy of dating.
function onPlayerReadyVidible(e){'undefined'!=typeof HPTrack&&HPTrack.Vid.Vidible_track(e)}!function(e,i){if(e.vdb_Player){if('object'==typeof commercial_video){var a='',o='m.fwsitesection='+commer
Hunters under investigation for taking two bear cubs; Woman recovering after a tree fell on her car.
Scientists in the U.K. and B.C. have created a “lab in a cell” to study one of the world’s most-widespread, sexually transmitted diseases. Using a gene-editing tool called CRISP
It’s not difficult to understand that when we take an “all-inclusive” vacation, restraint is required to not go overboard, and end up not only packing on the pounds, but experiencing heartburn, excess
Katie Falkenberg's photo feature on mothers caring for children damaged by the Zika virus in Brazil was a Pulitzer Prize finalist in 2017.
WASHINGTON (Reuters) - A sea of protesters swarmed in front of the White House on Saturday to voice displeasure with President Donald Trump's stance on the environment and demand that he rethink plans
The actress and author just shared the latest news about her health.
Each year, there are at least one million unnecessary tests, treatments and procedures done in Canadian health-care settings. This means that hundreds of thousands of Canadians are exposed to potentia
The enormous popularity of home renovation shows may be partly responsible for a dramatic jump in power tool injuries among DIYers. With power saw companies lagging behind on innovations to prevent am
I don’t know anyone who couldn’t use a little boost in their energy and self-control. Researchers at the University of Nottingham recently published findings from their exploration of 83
(Reuters) - Heavy rains and damaging winds struck a broad swath of the U.S. heartland on Saturday, causing power outages for thousands of Oklahoma residents while triggering road closures and flash fl
function onPlayerReadyVidible(e){'undefined'!=typeof HPTrack&&HPTrack.Vid.Vidible_track(e)}!function(e,i){if(e.vdb_Player){if('object'==typeof commercial_video){var a='',o='m.fwsitesection='+commer
Dr. Fred Pescatore, New York Times bestselling author of the Hamptons Diet has a new book called "The A-List Diet," that he says can help readers lose up to 15 pounds in just two weeks.
As summer nears and more people prepare to go out in the sun, a dermatologist and dermatopathologist discusses the conflicting recommendations over full body skin inspections.
A new study examining the muscular system of bonobos provides firsthand evidence that the rare great ape species may be more closely linked, anatomically, to human ancestors than common chimpanzees.
A new study examining the muscular system of bonobos provides firsthand evidence that the rare great ape species may be more closely linked, anatomically, to human ancestors than common chimpanzees.
In Grade 5, my friend Jaylene and I participated in both our school science fair and the Calgary Youth Science Fair with a project that involved solar-powered race cars and robots. We placed firs
Despite the hype, there’s a paucity of research backing claims that it offers more benefits than a well-rounded strength-training regime.
About ten years ago, a study by the British Council determined that people in cities around the world were walking up to 30 per cent faster than they did back in the ’90s. The researchers found
WASHINGTON (Reuters) - For the second time in a month, tens of thousands of protesters are expected to turn out in Washington on Saturday to voice concern over climate change in a mass demonstration m
As the blazing Belizian sun shone down on the ancient Mayan city of Altun Ha, my husband and I huffed and puffed our way up the steep uneven steps leading to the pinnacle of the Temple of the Sun God.
After a chilly, snowy and blowy winter, it’s time to pull the chair back from the desk, go outside, tackle a new activity and get the heart pumping. Jumping into water you have never jumped into
A prominent Ottawa forensic psychiatrist is warning people about the traumas watching on screen violence after a video surfaced linked to the death o
Iris Grace Halmshaw, a 7 year old girl from Leicestershire, England with severe autism, recently featured on ITV.com along with her maine coon cat named Thula, deserve special mention. Thula not only
Results from a phase 3 placebo-controlled study recently presented at the American Academy of Neurology’s (AAN) annual meeting held this week in Boston demonstrated that adding CBD to standard AED the
Supporters of a national pharmacare program say Ontario's plan to cover drug costs for young people has raised hopes that Ottawa will be pressured to
(Reuters) - A dangerous storm front will thrash the U.S. midsection over the weekend with torrential rainfall, damaging winds and large hail that will leave behind the threat of flooding throughout th
The numbers are indeed shocking. Someone in Canada develops dementia every five minutes. Alzheimer’s took my beloved mom. My aunt. And my grandmother. And I’m probably next. There is no do

Recent News

EVM means 'Every Vote for Modi', says Yogi Adityanath amid tampering row

Said EVMs were tamper proof and if anyone would try to manipulate it, it will shut down on its own
Read Full Article

Soon, movie tickets in Karnataka may be capped at Rs 200

Delay in order caused debate as theatres raised prices after release of Baahubali 2 -The Conclusion
Read Full Article

How Much Would Facebook Be Worth Today If It Hadn't Bought Instagram?

Instagram has turbocharged Facebook's growth in the past 5 years. When it bought Instagram, Facebook was worth $58 billion. Today it's worth $435 billion. How much would it be worth without Instagram?
Read Full Article

At 100 days in, Trump seems both outsider and insider

HARRISBURG, Pa. (AP) — President Donald Trump is turning from his dramatic debut as an outsider president to focus on advancing his plans to cut taxes and get tough on trade deals. “We are not
Read Full Article

Seven of top 10 companies add Rs 49,642 cr in market cap

Seven of the 10 most valued listed companies together added Rs 49,642.58 crore in market valuation last week, with HDFC Bank stealing the show with the maximum gain. Except RIL, TCS and Infosys, th..
Read Full Article

Index outlook: Will the 30,000 barrier break?

Past data indicates that the Sensex struggles at previous peaks followed by a sharp decline
Read Full Article

FPI net inflow at $3.5 bn in April

Foreign investors poured in a whopping $3.5 billion in the Indian capital markets in April as SEBI raised the investment limit for FPIs in government debt coupled with strong global cues. Most of ...
Read Full Article

Pope urges mediation to end N Korea crisis, avert devastating war

ABOARD THE PAPAL PLANE (Reuters) – Pope Francis said yesterday that a third country, such as Norway, should try to mediate the dispute between North Korea and Washington, to cool a situation tha
Read Full Article

Deshaun Watson gave his mom a brand new Jaguar

"I love you and you deserve your first official car!"        
Read Full Article

Popular Finance

PNB loans to get cheaper as bank cuts MCLR rates from May 1

Revised lending rate will be 8.35% for one-year credit, as against 8.45% currently
Read Full Article

Methodist court ruling a setback for openly lesbian bishop

The first openly lesbian bishop in the United Methodist Church can stay on the job for now, but she is subject to a disciplinary review that could lead to her removal, the top church court ruled.
Read Full Article

Former Cathedral standout Kobe Paras leaves Creighton

Read Full Article

Trump's day in tweets: Saturday, April 29

Read Full Article

Trump holds a 100-day rally on friendly turf, snubbing the White House Correspondents' Dinner

President Trump on Saturday skipped the White House Correspondents’ Dinner to mark his 100th day in office doing what got him there: taking his populist message directly to an adoring audience, th
Read Full Article

Rams 'stick to the plan' in draft and address variety of needs

Stay in alignment. No surprises. Seamless. Those were a few terms and phrases Rams general manager Les Snead and coach Sean McVay used Saturday to describe the Rams’ process and results in the NFL
Read Full Article

Anthony Joshua stops Wladimir Klitschko by way of TKO

Untested was the criticism that clung so closely to Anthony Joshua before Saturday night’s heavyweight title bout that lured a record post-World War II fight crowd of his countrymen to Wembley Sta
Read Full Article

Samantha Bee celebrates (some of) the press at 'Not The White House Correspondents' Dinner'

Comedian and late night host Samantha Bee on Saturday skewered President Trump — and the 24/7 broadcast news media who cover him — at the “Not The White House Correspondents' Dinner.” The even
Read Full Article

NHL playoffs: Senators, Penguins take 2-0 leads in Eastern Conference semifinals

Jean-Gabriel Pageau got his fourth goal of the game in the second overtime after scoring twice late in regulation, lifting the Ottawa Senators over the New York Rangers 6-5 Saturday in Game 2 of t
Read Full Article