| Move over low carbohydrate, here comes the next | | | | more utility for research on how populations of people |
| craze -- the glycemic index. As attention to the Atkins | | | | eat, not for individual diet planning. One reason is |
| and South Beach diets wanes, watch out for the next | | | | because glycemic load is based on measures of the |
| wave of diet books featuring the glycemic index. | | | | glycemic index, and the measures themselves are |
| Indeed, just googling the term shows a variety of | | | | highly variable according to, among other things, |
| books already exist that promise health benefits, | | | | individual response, where a food is grown, how ripe it |
| including type 2 diabetes control and the ever elusive | | | | is, its physical form (whether it's whole or ground, for |
| weight loss miracle.Just how does the glycemic index | | | | example) and how it is prepared.For example, rice |
| work? Should we add another diet book to our | | | | from Italy has a glycemic index of 102; in Canada, it's |
| already burgeoning libraries?The Glycemic Index | | | | 72. Tables of glycemic index often reflect an average |
| Promise for Diabetes & Weight LossThe glycemic | | | | glycemic index, which can be useful for studies of |
| index is simply a measure of the effect a | | | | what an entire population eats. When it gets down to |
| carbohydrate-containing food has on blood sugar | | | | individuals, obviously the variations can make a big |
| levels. The theory - emphasis on theory; this isn't | | | | difference. To further complicate things, fat and protein |
| proven -- is that foods with a higher glycemic index | | | | also affect the glycemic response, resulting in a lower |
| cause blood sugar levels to rise more than foods with | | | | glycemic effect when a food is eaten in combination |
| a lower index, thereby increasing insulin secretion, | | | | with other foods rather than by itself.What to |
| which then causes blood sugar levels to drop. | | | | DoClearly, trying to determine the effect of a food on |
| Theoretically, that leads to false hunger, causing us to | | | | blood sugar outside of a laboratory is fraught with |
| eat more than our body really needs. Hence, struggles | | | | complications that would make eating a low glycemic |
| with weight and, for people with diabetes, blood sugar | | | | diet an exercise in frustration. That is, if you keep |
| control.A number of studies have looked at various | | | | looking at single foods. But if you look at the total diet, |
| aspects of this promise. For people with diabetes, | | | | there are some words of wisdom to make smart |
| several studies do suggest that paying attention to the | | | | eating a reality.Choose among a wide variety of whole |
| glycemic impact of foods may have a positive effect | | | | foods, including whole grains, beans, vegetables, fruits, |
| on A1C levels (a measure of blood sugar control). | | | | lowfat dairy products and protein foods. Most likely, |
| Studies of the effect of the glycemic index on weight | | | | you'll automatically be eating a lower glycemic diet as a |
| gain are inconsistent; some show a potential effect; | | | | result. Refined foods - those with fiber removed such |
| others don't. A recent study of 32 healthy 'overweight' | | | | as white bread and fruit juices - tend to have a higher |
| adults with normal glucose tolerance, however, | | | | glycemic load. What's more, they're lower in all the |
| showed that those who had high levels of insulin | | | | vitamins, minerals, phytonutrients and other substances |
| secretion and ate a low glycemic load diet lost the | | | | that make for healthy eating. If you do want to eat a |
| most weight.The Problems with Using the Glycemic | | | | food with a higher glycemic index, eat it in combination |
| Index for Weight Loss &/or Diabetes ControlThe | | | | with a protein food. For example, saltines with peanut |
| glycemic index, however, has a number of practical | | | | butter for a snack. If you have type 1 or type 2 |
| problems. For one, it fails to truly categorize foods | | | | diabetes or high insulin levels, work with your dietitian to |
| according to their impact on glycemic effect because | | | | determine if some foods have a higher glycemic |
| it doesn't consider the amount of a food that we tend | | | | effect for you. This may involve checking your blood |
| to eat at one time. A good example of this is a carrot | | | | sugar levels after test meals.So save your money - |
| versus a Snickers bar.In the low carbohydrate diet | | | | skip the latest book promising easy solutions for type 2 |
| craze, carrots gained a bad reputation due to their | | | | diabetes and weight loss by using the glycemic index. |
| glycemic index. They rank 92 on the scale, which runs | | | | First, it isn't easy; second, it's not necessarily accurate. |
| from 0 to 100. By comparison, a Snickers bar has a | | | | Try spending your money instead on something that |
| glycemic index of only 68. So does that mean | | | | really helps you feel better - like a massage, facial, |
| Snickers are better choices than carrots for type 2 | | | | manicure, pedicure, personal training session, and the |
| diabetes and weight loss? No. Because the amount of | | | | like.Marsha J. Hudnall, MS, RD, CD is director of health |
| carbohydrate eaten at any one time is an important | | | | communications and senior nutritionist at Green |
| factor. If you take into account how much | | | | Mountain at Fox Run. For over 34 years, Green |
| carbohydrate you eat in each carrot vs. each Snickers | | | | Mountain at Fox Run has been a women's weight loss |
| bar - which is the basis for a calculation called | | | | retreat and spa. Green Mountain's unique weight loss |
| glycemic load - carrots rank as 7 and Snickers as 23. | | | | program has offered women lifelong solutions for |
| To get as much carbohydrate from carrots as one | | | | weight management through lifestyle and behavioral |
| Snickers bar, we'd have to eat about 8 carrots in one | | | | change. Learn more about our Mastering Type 2 |
| sitting.The concept of glycemic load, then, appears to | | | | Diabetes and Prediabetes, offered in concert with the |
| better to assess the effect of individual foods on blood | | | | Joslin Diabetes Center, Harvard Medical School. |
| sugar levels. Still, experts agree that this concept has | | | | |