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Understanding the Glycemic Index: A Path to Better Health and Weight Control

The Glycemic Index (GI) ranks carbohydrates from 0 to 100 based on their impact on blood sugar levels. It is assessed by measuring blood sugar responses in fasted individuals after consuming defined carbohydrates. Lower GI foods can aid in managing diabetes, improving weight control, and decreasing the risk of chronic diseases like coronary heart disease. A balanced approach to diet—including fruits like cherries and pears, along with specific breads—can enhance well-being. Ideal for those managing pre-diabetes or aiming for a healthier lifestyle.

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Understanding the Glycemic Index: A Path to Better Health and Weight Control

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  1. By Herbert Olsen For those looking for a better way.

  2. What is the Glycemic Index? • The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.

  3. How Is It Measured • 10 fasted people • 10-50g of carbs • Blood taken every 15-30 minutes

  4. How It Is Rated • Raise in blood sugar measured • Compared to a constant • Average of 10 people is GI level • Lower the slower

  5. Research Facilities • University of Sydney • Jennie Brand Miller • High standards

  6. Benefits • Improve glucose and lipids in diabetes • Weight control • Reduced insulin levels • Insulin resistance

  7. Preventative Benefits • Decreased risk of: • Coronary heart disease • Diabetes • Weight control

  8. Obesity Relation • Lazy lifestyle • High calorie intake • Need to be full

  9. SUGAR!!!!!!!! • Energy Drinks • Candy • “fruit” drinks • SODA • Yoohoo

  10. BREADS!!!

  11. Working the GI FRUIT: • Plums • Cherries • Grape fruit • Pears • Apple • Peach

  12. BREADS/ PASTA • Barley • Oat Bran • Pumpernickel • Protein enriched pasta

  13. NO meat • Meat does not have a GI, no glucose • But these do: • milk • Juice • Nuts • Almost everything else

  14. It’s a miracle!!! • No it’s science • Not for everyone • Can’t eat everything in sight now

  15. Balance of Philosophy • High carb diet • High protein diet • High fat diet

  16. Makes sense • Doesn’t require not eating • Doesn’t require working out every day for hours • Doesn’t require money investing

  17. Why it works • Keeps you feeling full • Doesn’t overwhelm system with calories • Keeps your body going on just what it needs

  18. Who should use it? • Pre-diabetes • Over weight • Obese • Boredom eaters • People with a lax lifestyle • ANYONE WHO WANTS TO TRY IT

  19. It has it’s limits • Some items seem odd • It IS NOT A MIRACLE • You should still work out

  20. SOURCES • http://www.glycemicindex.com/

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