Low Glycemic Eating

Thursday evening’s Wellness of Chatham meeting was educational and fun, and I thank our hosts, Cheryl and Houston Blair of 458 West Bed and Breakfast as well as the participants Tracie Little, Carl Theodore, Jessica Rice and Nita Dukes.  Special thanks to our speaker, Erica Perlow for her presentation about weight loss and low-glycemic eating.
Some of the information that I’d like to pass along about the Glycemic Index (GI) and dietary choices are as follows:
The Glycemic Index was first created by Dr. David Jenkins and a team of researchers at the University of Toronto in 1981 as a way to help diabetics manage their blood sugar levels.  It is now the basis for some of the newer and better weight loss plans, since it’s been determined to improve the health of all, not just diabetics.
The Glycemic Index is a ranking system for foods containing carbohydrates, and a food’s GI number indicates how quickly the food triggers a rise in blood glucose, thus affecting an individual’s insulin response.
Foods with a low GI ranking break down slowly during the digestion process, resulting in a gradual release of glucose into the bloodstream.  Foods with high GI numbers break down quickly, causing an undesirable surge in blood glucose, thus resulting in a surge of insulin.
Controlling your insulin is the key to weight loss and weight management, not to mention improving/maintaining your overall health.
Glycemic Load (GL) reflects not only the glycemic index of the food, but the amount of carbs ingested.  The GL of a food is determined by taking the GI and multiplying it by the number of grams of the food being consumed and then dividing that number by 100.  A number of 20 or higher is a high GL.  11 to 19 is medium range and 10 and below is optimal or considered low GL.  The target for good health is to have a daily GL of 80 or less.
The key is to understand how our bodies work from the biological level.  Once we do this, it is easier to make the best choices for our health.  If we don’t know to what extent a food is hurting us, we are less inclined to truly avoid or limit it.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: