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Date Posted: 16:04:48 07/27/04 Tue
Author: J.R.Smith,c.f.t.,s.p.n.,s.s.c.
Subject: Glycemic indexes of food and how they affect your weight loss

The glycemic index is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers. The higher the number, the greater the blood sugar response. So a low glycemic index food will cause a small rise, while a high glycemic index food will trigger a dramatic spike. A glycemic index of 70 or more is high, a glycemic index of 56 to 69 is medium, and a glycemic index of 55 or less is low. Keep in mind that the GI is simply and index to be used as a tool in understanding blood sugar regulation.

Diets filled with high-glycemic-index foods, which cause quick and strong increases in blood sugar levels, have been linked to an increased risk for both diabetes and heart disease. On the other hand, lower GI foods have been shown to help control type 2 diabetes.

One of the most important factors that determine a food's glycemic index is how highly processed its carbohydrates are. Processing carbohydrates removes the fiber-rich outer bran and the vitamin- and mineral-rich inner germ. What's left is mostly the starchy endosperm.

Other factors that influence how quickly the carbohydrates in food raise blood sugar include:

Fiber content. Fiber shields the starchy carbohydrates in food immediate and rapid attack by digestive enzymes. This slows the release of sugar molecules into the bloodstream.

Ripeness. Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a higher glycemic index.

Type of starch. Starch comes in many different configurations. Some are easier to break into sugar molecules than others. The starch in potatoes, for example, is digested and absorbed into the bloodstream relatively quickly.

Fat content and acid content. The more fat or acid a food contains, the slower its carbohydrates are converted to sugar and absorbed into the bloodstream. Physical form. Finely ground grain is more rapidly digested, and so has a higher glycemic index, than more coarsely ground grain.

These combine to create sometimes counterintuitive results. Some foods that contain complex carbohydrates, such as potatoes, quickly raise blood sugar levels, while some foods that contain simple carbohydrates, such as whole fruit, raise blood sugar levels more slowly.

Have a great day.
J.R.Smith

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