Glycemic Index: A Basic Introduction

In 1981 Dr. Jenkins introduced the Glycemic Index in the American Journal of Clinical Nutrition. The Glycemic Index is a numerical system that rates how fast carbohydrates break down into glucose and enters the bloodstream.

Glycemic Load

Glycemic load is the weighted average glycemic index of a food multiplied by percentage of dietary energy (grams of carbs or calories contained).

To do this you would locate the grams of carbs in food (food table) on the label and multiply by the GI divided by 100. For instance carrots the Gi is equal to 49. The load is 2.4 because carrots have few calories - therefore carrots will not spike blood sugar. Another example is watermelon, the GI is 72 and the GL is 4.

The GI in Sugars is:

• Fruit fructose -- 19
• glucose 100
• Table sugar 61 -- disaccharide - glucose/fructose which are chemically bonded
• honey 55
• lactose 46 (The sugar in milk)
• maltose 105
  (sugar produced by hydrolysis of starch with enzymes in malt)

I would not recommend using artificial sweeteners because they perpetuate the craving for sweets and in my opinion nullifies the whole concept of a healthy diet of 50% healthy carbs, 30% protein and 20% healthy fats.

Measuring Protein, Fats and Carbs

You do not have to weigh or measure or you'd be in the kitchen all day. Eyeball measures are helpful.

• Protein - 1/2 the size of your palm, or about the size of a deck of cards (a little more for fish)
• Fat - the size of the end of your thumb
• Carb - 2-3 fists of veggies or fruits (1-2 slices of whole grain bread, occasionally)

Artificial Sweeteners -- Real food, or not?

Artificial sweeteners are not real food, therefore they are not recognized by the brain. The brain then continues to look for food elsewhere, therefore continues to eat more to satisfy its craving for sweet. Side effects of this behaviour include intestinal problems and headaches.