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The Glycemic Index,
a Terrific Tool for Controlling Your Carbs

Large portions of carbohydrates - or even small portions of the wrong carbs - can trigger excessive surges in that powerful hormone, insulin. Fortunately, the glycemic index is a fabulous tool to illustrate which carbohydrates are likely to cause excess surges of insulin.

When carbohydrates enter your body, those carbohydrates are metabolized into glucose in your bloodstream, raising your blood sugar levels. The job of insulin is to move in and bring the blood sugar levels down. Under normal circumstances, this is a good thing. Insulin performs a vital function in your body. It works to keep blood sugar under control. But when your blood sugar rises to excessive levels, the insulin has to find a place to put the glucose that your body doesn't need. Simply put, insulin shoves the excess glucose into your fat cells. In other words, too much insulin causes us to gain weight. Excessive amounts of any carbohydrate or even small amounts of the wrong ones can cause you to have excess insulin.

The glycemic index was devised to show the rate at which carbohydrates are released into the body. It was first created in 1981 in Canada . Dr. David Jenkins developed the index as a way to help diabetics choose food. It was a controversial concept, but over time has become a clinically proven tool for choosing foods that control blood sugar levels. Scientists now understand that all carbohydrates are not the same and that our bodies do not treat them in the same manner. For example, one-half cup of mashed potatoes can send your insulin levels surging, while one-half cup of lentils has very little effect on your glucose levels. Not only that, but the lentils will not leave you hungry thirty minutes later and will not induce those dreaded carbohydrate cravings.

Two different glycemic indexes have been developed by scientists. One uses glucose as the benchmark of 100. The other places white bread at 100. Both rank foods according to the rate at which they are released into your body. Either is acceptable to use. As a general rule, just stay on the lower half of the scale when making your choices. (I personally try to stay below 60 on the glucose-based Glycemic Index.) The higher the number on the glycemic index, the faster the carbs are released. The carbohydrates that release quickly into the body are the ones that cause sudden surges in insulin. Over time, those high surges of insulin can cause the body to become insulin resistant. Over more time, that insulin resistance can lead to diabetes and other related illnesses*.

Researchers determine the GI (glycemic index) of a food by feeding a set amount of that food to a group of people. Their blood sugar levels are measured before eating, then again several hours later. Averages are then take for the rise in the participants' glucose levels to determine the glycemic index of that particular food. Because the GI is an average, you need to be aware that the glycemic index of a food can be highly individual. The glycemic index is a terrific guide. But it is also important to be aware of the way your own body responds to a particular food. If you notice that one of the lower glycemic carbs causes you to gain weight or brings on the carb cravings, then you know that you need to leave that carbohydrate out of your diet.

Portion size does matter. Even though a carbohydrate may be on the lower half of the index, large portions of that carbohydrate can still trigger excessive insulin surges. This is especially true of the carbs that are in the middle of the index. If you are just starting to use the glycemic index, consider ½ cup to be a serving. Then, see how that works for you over time.

Here is a little guide to help you stay on the lower half of the glycemic index:

• Do not eat table sugar (sucrose) in any form.
• Reduce intake of white potatoes. Instead, choose a small sweet potato or a small portion of red-skinned potatoes.
• Avoid white bread. Delicious whole grain breads are now widely available. Look for the words "stone-ground", “whole-meal” and "whole-wheat" on the ingredient list - not just on the front of the package. If white flour or wheat flour is listed, choose another brand. Buy thinly sliced bread when possible and limit yourself to one portion.
• When buying pasta, look for whole grain or choose pasta that is mixed with whole wheat. At the very least, choose pasta made with only durum flour, the hardest of the wheat and the slowest to digest. Remember, more fiber means a lower GI. And, keep your portions to ½ cup until you see how your body reacts. Although wheat pasta has a moderate GI, I have found that I, personally, gain weight when I eat it.
• Unless mixed with dietary fibers, corn should be avoided.
• Avoid most white rice. Basmati rice has the lowest GI for white rice, but wild rice and whole grain brown rice (the long cooking kind you have to rinse) are better choices.
• Limit yourself to long cooking Irish or Scottish oatmeal rather the quick cooking varieties and sweeten it with a low GI fruit like apricots.
• Avoid tropical fruits like pineapple and watermelon. Instead, choose more temperate fruits like pears, apples, cherries and peaches.
• Keep your portions of carbohydrates small. Try to stay around ½ cup. Consuming a higher portion of protein and green or leafy vegetables can help you resist the temptation to overindulge in the carbs.
• Cook with healthy fats. These fats slow down the absorption of carbohydrates and often speed your metabolism. Healthy fats include mono-unsaturates like olive oil and peanut oil. Even real butter, a good source of CLA, is now considered a healthy fat.
• Nuts make a great low glycemic snack and deliver healthy monounsaturates to your body. Add some macadamia nuts, peanuts and walnuts to your diet.
• Adding acid to your food helps to lower the GI of the food. Use lemon juice and vinegar when you prepare foods and choose salad dressings that are vinegar and oil based.
• When you are reading labels, choose the products higher in dietary fiber for a lower GI.

One of the most rewarding aspects of choosing foods based on the glycemic index is that you will begin to realize that you do not feel as hungry. The carb cravings will lessen. Your body will be getting the nutrition it needs rather than empty calories. Promoting a healthy lifestyle is a powerful prevention for a number of illnesses. Making wise changes in your diet has been shown to improve and even reverse many health problems. Equip yourself with an understanding and knowledge of the glycemic index, then give it a try. Your body will reward you for it.