Is high glycemic food causing your weight gain?
Sugars are found naturally in foods like fruits, vegetables and milk products. They’re also added to many foods and drinks. Complex carbs, like starches and fiber, are found in whole-grain breads and cereals, starchy vegetables and legumes.
Your digestive system changes the carbs you eat into glucose, a type of sugar that your body uses for energy. Simple carbs are more quickly digested and absorbed than complex ones, so simple carbs can raise your blood glucose levels faster and higher.
People with diabetes need to manage their blood glucose levels. High blood glucose can damage tissues and organs. In time, it can lead to heart disease, blindness, kidney failure and other problems. If you have diabetes, controlling your blood glucose will prevent or delay these health complications. So it’s important to understand how foods and drinks affect your blood sugar.
“The evidence seems to support the concept that the more complex carbohydrates will lead to better blood sugar control than the more simple sugars,” says Dr. Myrlene Staten, an NIH diabetes expert.
What happens if I am Insulin Resistant?
Studies have shown that up to 70% of the United States population currently has some degree of Insulin Resistance. If you are insulin resistant, your basal insulin levels will be high. Since Insulin is the principal anabolic(body building) hormone in the body, people with insulin resistance tend to gain weight, especially in the belly and upper part of the body, one area not good for the body to have a lot of fat! As per research from Mayo Clinic and other places, belly fat produces harmful chemicals that raise body’s inflammation which in turn raises the risk of many health problems including cardiovascular disease. In fact, most human disease starts with inflammation including that of Cancers. No wonder, obese people have higher risk of overall disease risk including that of cancer. Watch this excellent Youtube video to understand insulin resistance.
Researchers developed the glycemic index to measure the quality of carbs in foods. It shows how the carbs in different foods raise blood sugar. White rice, for example, has a higher glycemic index than brown rice, which has more complex carbs.
But it’s not just the types of carbs that matter. The more carbs you eat, the more your blood sugar rises. “The glycemic index really doesn’t take into consideration how much you eat,” explains Dr. Somdat Mahabir, who studies cancer risk at NIH.
That’s why researchers came up with the concept of glycemic load. It captures both the types of carbs in a food and the amount of carbs in a serving. Essentially, it shows how a portion of food affects your blood sugar. Many things affect the glycemic load, including food processing, how ripe a fruit is, how a food is prepared and how long it’s been stored.
Glycemic index and glycemic load aren’t things you’ll see on a label, so they’re not easy to use. But labels do show helpful information: calories, total carbohydrates, sugars and fiber.
“It makes sense for everybody, not only diabetics, to eat the more complex carbohydrates because they will be more gradually absorbed, and blood sugar highs and lows will be smaller,” Staten says. Whole foods with complex carbs will give you more minerals and vitamins, too, and are usually good sources of fiber.
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- The role of the failed food pyramid in causing Obesity And Insulin Resistance (freeweightlossdoctor.wordpress.com)
- Is high glycemic food causing your weight gain? (freeweightlossdoctor.wordpress.com)
Posted on June 12, 2013, in Diet For Weight Loss, nyc weight loss, Weight loss, Weight Loss Articles, weight loss programs new york and tagged new york weight loss center, nyc weight loss, nyc weight loss doctors, philadelphia best weight loss doctor, Philadelphia times weight loss, Weight Loss Articles, weight loss programs Philadelphia, weight loss spa Philadelphia. Bookmark the permalink. 3 Comments.