The Glycemic Index and Dieting

The field of nutrition is awash with charts, tables, diagrams, models, acronyms, and abbreviations; more than the average person can memorize. As such, one often comes across someone who has simply burnt out trying to keep track of how much to eat, when to eat it, how to find the calories from fat, the RDI, the DV, and so on. There is an overkill of useful information within the nutrition field, and it can ironically provoke one to grow weary and exhausted, tune out, and go grab a fast food burger.

Yet every once in a while, a concept within the nutrition field emerges that truly demands attention. Over a decade ago, the USDA's "Food Pyramid" was one such concept because it helped eaters discover how many gaps existed in their typical daily diet. Now, as the Food Pyramid begins to take a new shape, and as the nutrition field works to establishes itself as the most important branch of health care in the 21st century, an invention called the Glycemic Index is taking center stage.

The Glycemic Index (GI) is not new; it has been around for more than 2 decades. Yet until recently, its exposure beyond the world of diabetes has been limited [i].

The Glycemic Index indicates how "high" or "low" blood sugar levels change in response to carbohydrate intake. A "high" Glycemic Index indicates carbohydrates with a swift breakdown, whereas a "low" Glycemic Index indicates carbohydrates with slow, gradual breakdown. Both terms are of equal importance to diabetics, because there are times with high Glycemic Index foods are required, and times where low Glycemic Index foods are required.

Indeed, the Glycemic Index itself is not new, but its application far beyond the borders of a diabetic dialogue is notable; especially for dieters.

People striving to lose weight often face a nemesis much tougher than establishing an exercise regimen or introducing healthier foods into their diet. The problem is one of energy. Many dieters are surprised ? and disturbed ? to learn that their diet program is causing them to lose more than inches and pounds: they are losing energy.

This is often expressed as a complaint, as in "I'm feeling weak", or even "I can't stay awake". Many dieters and those advising them have erroneously chalked this up to a matter of attitude, or will power, or some non-biological cause.

The plain truth is that many dieters have been oblivious to the Glycemic Index, and hence, to the fact that many of the diet foods they have eaten ? or are eating right now ? score very high Glycemic Index levels. As such, these foods are providing a quick boost to blood sugar levels, and then setting up the dieter for the inevitable fall. This is because high GI foods typically increase blood sugar values, which in turn trigger the hormone insulin to clear sugar from the blood. Since blood sugar (a.k.a. glucose) largely dictates the body's energy levels, it stands to reason that this process manifests as an initial boost in energy, and then as a depletion of energy. This rise and fall of blood sugar ? and energy ? is often described by dieters using a "roller-coaster" analogy: one minute they feel confident and strong, and the next, they are about to pass out and require some kind of stimulant in order to make it through the day.

Regrettably for many dieters, that stimulant is usually more high Glycemic Index foods, such as sugary snacks or soft drinks. It is easy to see how this experience can lead an individual to stop dieting. After all, before the diet, the individual was merely gaining weight. On the diet, the individual is gaining weight and is exhausted for most of the day. It is better to quit the diet.

The above scenario only takes place, however, when a dieter unwittingly eats high Glycemic Index foods. Research has shown that low Glycemic Index foods, which raise blood sugar levels much more gradually than high Glycemic Index foods, are very helpful for dieters [ii]. This is because a dieter will experience less of a "roller-coaster" ride while on the diet, and furthermore, will be less inclined to snack because energy in the form of blood glucose is being released slowly and gradually. Low Glycemic Index foods are much more efficient sources of energy than high Glycemic Index foods, because the body needs less insulin to convert food into energy [iii].

Despite the growing awareness that low Glycemic Index foods are beneficial, the world of diet foods has not kept pace. This is because many manufacturers are searching frantically to find low Glycemic Index carbohydrates sources for their products, and overlooking a basic, simple fact: the lowest possibly Glycemic Index is no carbohydrates at all.

These zero-carbohydrate/zero sugar nutritional supplements ? which are quite rare in the market ? do not deliver any sugar to the bloodstream. As a result, dieters do not have to worry about riding the "roller coaster" of energy spikes and pitfalls.

Yet there is an even greater benefit for dieters who choose a 'zero sugar' nutritional supplement. If that low Glycemic Index nutritional supplement is rich in complete protein, then it will act as a sort of antidote to high GI foods by helping to combat their adverse consequences.

For example, a dieter who eats a high Glycemic Index candy car can mitigate the roller-coaster spike in blood sugar levels by eating a nutritional supplement that has very low Glycemic Index and has a rich source of complete protein. This is because the protein in the nutritional supplement mixes with the high Glycemic Index of the candy bar, and effectively lowers the overall Glycemic Index. This is welcome news to dieters who would otherwise be seeing those extra carbohydrates transformed by insulin into triglycerides, and stored in adipose tissue; also known as body fat.

Currently, only a handful of nutritional supplements are designed to offer zero carbohydrates and thus score as low as possible on the Glycemic Index. And of these zero-carbohydrate products, even fewer offer a rich source of complete protein that effectively helps counter the blood sugar spike impact of high Glycemic Index foods.

It is inspiring to note that Glycemic Index is getting some well-deserved attention from outside the diabetic community, where it has helped millions of people eat wisely. Now, dieters and obese people can enjoy the wisdom that this index promotes.

ABOUT PROTICA

Founded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at http://www.protica.com

You can also learn about Profect at http://www.profect.com

REFERENCES

[i] Source: "The G.I. Diet: A Food Drill". CBS News. http://www.cbsnews.com/stories/2004/03/04/earlyshow/living/main604138.shtml

[ii] Source: "The Glycemic Index". The Healthy Weight Forum. http://www.healthyweightforum.org/eng/articles/glycemic-index/

[iii] Source "Glycemic Index". WebMD. http://my.webmd.com/hw/health_guide_atoz/uq2846.asp

Copyright 2004 - Protica Research - http://www.protica.com

---

Got Soy? Milk, Snuff, and Soy Beans

Milk is highly underrated. Experts say, America finds itself in... Read More

The Sugar-Coated Truth

It is believed that cane sugar was discovered before the... Read More

Set Your Fat Thermostat at a Healthy Level

Have you ever watched someone who appears thin and healthy... Read More

The Sneak Attack of Trans- Fats

If you are like most people, you are probably confused... Read More

Food Additives Affect Behavior

On average 30% of foods in our daily diet are... Read More

The Dangers of High Fructose Corn Syrup

High Fructose Corn SyrupBefore we get to high fructose corn... Read More

Olive Oil -Not Just for Popeye

Archeological records indicate that man has cultivated the olive tree... Read More

Blueberries and Their Role in Cholesterol Control

Our bodies need cholesterol. We use cholesterol to produce vitamin... Read More

(Fitness) Health Thoughts, Living on the Health Minimum Wage?

Random thoughts taken from valuable sources, what many nutrition experts... Read More

Why Fad Diets Don?t Work

Fad diets have been around for more than 50 years... Read More

Let Your Freezer Be Your Ally!

Most recipes end with instructions to "serve immediately." You could... Read More

The Role of Nutrition in Martial Arts, Police, Military Personnel

For a considerable amount of time, nutrition has not played... Read More

Reading Labels:Understanding Fiber, Fat, Carbohydrates, Etc

Since 1994, food manufacturers have required the Food and Drug... Read More

Compulsive Eating Alternative: Learning to Eat With Pleasure

Do you allow pleasure from food? Are your senses throughly... Read More

Got Sprouts?

They're not only good for you, but they taste good,... Read More

How Essential Fatty Acids Improve Your Brain Power and Mental Health

What is your brain made ofOver 50% of your brain... Read More

Busting the Dairy Myth ? The Truth About our Health and Dairy

Millions of people around the UK consume dairy products on... Read More

Learn the Basics of a Successful Low Cholesterol Diet

Understanding What a Low Cholesterol Diet isBasically, in order to... Read More

How Can Fat Be Essential?

How Can... Read More

Where Does Your Drinking Water Come From?

Have you ever thought about where your drinking water comes... Read More

Seven Habits of Highly Healthy Eaters

"What exercises can I do to ?? As fitness professional... Read More

Olive Oil, the Healthy Choice

Olive oil is a healthy choice over other fats such... Read More

Preventing Heart Disease: What to Eat

About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More

7 Bad Eating Habits You Should Change Immediately

People are obsessed with dieting and weight loss! Don't believe... Read More

How Much Water Should You Drink Per Day?

I'm always amazed at how many people seem to know... Read More