Hype or Help?: The Glycemic Index

The glycemic index was created to measure carbohydrate breakdown in the blood and the consequential affect on blood sugar, or, on glucose levels. All foods containing carbohydrates have a gycemic index ranking. The system accounts for and compares each gram of carbohydrates. Carbohydrates that break down the quickest have high glycemic indexes and cause an immediate spike in blood sugar. The carbohydrates that break down the slowest have low glycemic indexes and release a consistent, gradual supply of glucose into the blood stream.

For example, two foods on opposite ends of the spectrum are white bread and brown rice. White bread is converted into glucose during digestion almost immediately, and is therefore classified as having a high glycemic index. When this happens, blood sugar surges. Conversely, brown rice has a low glycemic index ranking, and, during digestion, breaks down evenly and slowly. Blood sugar release into the bloodstream is steady.

Studies now suggest that diets with a heavy concentration of high glycemic index foods are linked with a risk for developing diabetes and heart disease. Not surprisingly, in studying the effects of low glycemic index foods on the body, it’s been shown to control type 2 diabetes.

How is Glycemic Index Determined?

One of the critical qualifying factors in determining a food’s glycemic index is how highly processed its carbohydrates are. Complex carbohydrates are rich sources of vitamins and minerals as well as enzymes in their raw stare. When carbohydrates are altered through processing, the result is empty calories stripped of the majority of their original food value.

Fiber content also plays a role in determining a food’s glycemic index. Fiber has a low glycemic index because it acts as a shield to the digestive enzymes that immediately attempt to break down the starchy carbohydrates, slowing the release of glucose into the bloodstream. Similarly, fat also has a low glycemic index. The more fat or acid a foodstuff is comprised of, the slower the rate of carbohydrate breakdown.

Insulin

In order to maintain a healthy blood sugar level, it is best to ingest minimally processed whole grains and avoid highly processed sugars and grains. Carbohydrates are broken down in the intestine and the resulting sugars enter the bloodstream. In response to rising blood sugar levels, the pancreas releases a special hormone called insulin. The role of insulin is to send the message to cells to either absorb glucose for energy or storage. As the cells do their job, blood sugar and insulin levels fall back to moderate levels. When this cycle is upset, types 1 (insulin dependent) and 2 (insulin resistance) diabetes results. Avoiding processed or refined grains and sugars that are found in soft drinks, desserts and white flour products can improve insulin sensitivity.

-- Carrie Gauthier

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.