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Everyday Guide to the Glycemic Index by Mary Ann Copson

The Glycemic Index is a nutrition concept that can help you sort out the pros and cons of eating various carbohydrates and the rise in insulin levels that occurs after eating carbohydrates.

Low to moderate glycemic index carbs produce a small but steady rise in insulin levels (healthy) as opposed to high glycemic index carbs that produce a large and rapid rise in insulin levels (unhealthy).

Low to moderate glycemic index carbohydrates provide slow release of energy that supplies continuous fuel for the body and brain and for the working muscles. Their slow rate of digestion and absorption puts less stress on the insulin producing cells in the pancreas.

Misconceptions about the Glycemic Index abound and people often have a hard time putting the principles into daily dietary practice.

A glycemic rating over 70 is high. Medium runs from 70- 56. Under 55 is considered low.

Many factors affect the glycemic index of a carbohydrate. In general, carbohydrates that are more processed and ground more finely with the bran separated out will have a higher glycemic index.

Guidelines for choosing lower glycemic index breads, cereals, crackers, chips and other carbohydrate packaged products:

Limit your intake of finely ground, soft, puffed and flaky products. Finely ground flour products both 100% whole wheat and white flour such as soft whole wheat or white flour bread, crackers, breakfast cereals will have a high glycemic index. If you can mush it together in your hand and form a ball out of it the glycemic index is high.

Anything "puffed" such as puffed wheat, rice or corn cereals even whole wheat ones usually has a high glycemic index. If something has been processed into small fine particles that can be crushed into crunchy crackers and cereals the glycemic index is probably going to be high even those made out of good whole grains. Most crackers, packaged cold cereals and chips have a glycemic index in the 70s, 80s and 90s.

Instead, choose dense, grainy, chewy products. Foods with intact fiber will be more "dense" and chewy and less flaky and light. If the fiber is intact the product will have a lower glycemic index. Grainy, dense breads are more likely to have a lower glycemic index. Choose coarse breads with at least 50% intact kernels.

Sourdough breads, because of the acids produced by the fermentation of their yeast starter culture, have much slower rates of digestion and absorption.

You can also eat whole grains in their natural state. Whole intact grains that have been softened by soaking and cooking will have a low GI value. For example, cooked barley has a GI value of only 25. Cooked whole wheat has a GI value of 41. But choose old fashion whole grains and not the "instant" varieties any thing that has been "instantized" is probably going to have a higher glycemic index.

Fruits and Vegetables:

Choose barely ripe fruits and vegetables for a lower glycemic index. Overly ripe fruits and vegetables have higher sugar content and a higher glycemic effect than just ripe foods.

Tropical fruits, such as mango, papaya, pineapple, and cantaloupe tend to have higher values than temperate fruits such as apples and oranges. But all fruits are OK. Even the higher glycemic index fruits like pineapple will usually have a GI rating in the 60s. Just don't eat only watermelon (GI 72).

Almost all vegetables are low to moderate glycemic index and are great to eat. The poor carrot has been greatly maligned as having "too much sugar" but actually has an average glycemic index of only 47.

Potatoes:

Most potato varieties have a high glycemic index due to the presence of high amounts of amyl pectin that is quickly digested.

Tiny new white and red bliss potatoes have a lower GI value than normal varieties. Russet baked potatoes have the highest glycemic index (an average of 85) and mashed potatoes an average of 92.

The glycemic impact of potatoes can be lessened by eating smaller portions and varying your diet with alternatives such as sweet potato (GI- average 61 - the starch in sweet potatoes is amylose more slowly digested and absorbed) or yams (GI average 37).

Rice vs. Pasta:

Pasta gets a bad rap. Pasta gets blamed for all sorts of maladies because it routinely gets categorized as a bad carbohydrate. "They" say to cut out the pasta and eat rice.

Well, it just so happens that pasta has a low to moderate glycemic index (30-55) that results in a slow, steady release of energy in your body.

Pasta made with semolina is made from cracked wheat and not finely ground flour so it has a moderate glycemic index. Furthermore, pasta is unique in its physical make up. The reason for its slow digestion and steady release of energy is "the physical entrapment of ungelatinized starch granules in a sponge-like network of protein molecules in the pasta dough." That is something you don't need to understand to get the good news that pasta can be good for your energy. Yippee!

But always serve pasta al dente. If you overcook pasta it gets soft and swollen and you have fully "gelatinized" those starch granules and turned pasta into an energy drainer.

Almost all kinds of pasta have a lower glycemic index than most varieties of rice - even brown rice (a glycemic index over 70 is typical because almost complete "gelatinization" of rice starch takes place during cooking). And pasta has more protein than rice or potatoes. Overall semolina pasta is a good energy food and can be part of a high-energy diet. Remember though a serving is just 1/2 cup and keep variety in your diet by not eating pasta any more that once every four days.

Rice varieties such as Jasmine and short grain varieties (even short grain brown rice) that have a lot of amylopectin tend to have higher glycemic index GI (high 70s to 139). You will know these higher amylopectin rice varieties because they tend to stick together after cooking (an example of the "if you can mush it into a ball and it sticks test").

High amylose content rice varieties such as Basmati, Uncle Ben's converted rice and long grain brown rice have a low glycemic index. If the rice grains stay separate after cooking it is more likely to have a lower glycemic index (GI 50s and 60s)

Great alternatives to rice include pearled barley, buckwheat, bulgur, couscous, or noodles - all moderate to low GI.

Simple steps to lower the glycemic effect of your diet:

To get good glycemic control you don't have to eliminate all high glycemic index foods just be sure and have at least one low glycemic carbohydrate at each meal.

Overly cooked foods are predigested have higher sugar content and a higher glycemic index. Avoid over cooking your foods.

Fats slow down the digestion of starches. The higher the fat content of a food the lower its glycemic index. This is why the glycemic index of potato chips is lower than that of a baked potato. To lower the glycemic effect of a high glycemic food such as a French baguette add a little fat such as olive oil, good quality organic butter or some nut butter.

When you do eat a high GI index carbohydrate include protein with it. The protein will slow down the rate of digestion and can cut the glycemic index effect by about one third.

The higher the acid content of a food the lower its glycemic index. Acids in foods slow down stomach emptying, thereby slowing the rate at which the starch can be digested. Include some acidic foods in your meals like vinegar, lemon juice, limejuice, some salad dressings, and pickled vegetables. A side salad with your meal will help to keep blood glucose levels under control. Four teaspoons of vinegar in a salad dressing or about four teaspoons of lemon on your food or in your water reduces the glycemic effect by about one-third.

Include more legumes in your diet. Legumes are super nutritious, high fiber low glycemic index foods (GI ranging from 13 to 59). If you want to ensure stable long lasting blood sugar control legumes are your friends.

The glycemic index is only one of many markers you can use to choose nutritious foods. It is not the only marker to use. Often it is better to have a higher glycemic index food such as baked potato than a lower glycemic index food such as potato chips. Consider not only the glycemic index of a carbohydrate but also the nutrient value of the food when making your choice.

Even with these guidelines it can sometimes be hard to tell the glycemic effect of a carbohydrate. But when you are not carrying a reference book around with you these guidelines will help you take better care of your health and well-being.

Copyright (c) 2007 Mary Ann Copson

Mary Ann Copson is the founder of the Evenstar Mood & Energy Wellness Center for Women. With Master's Degrees in Human Development and Psychology and Counseling, Mary Ann is a Certified Licensed Nutritionist; Certified Holistic Health Practitioner; Brain Chemistry Profile Clinician; and a Health, Wellness and Lifestyle Coach. Reconnect to your physical, emotional, mental, psychological and spiritual natural rhythms at
http://evenstaronline.com

Article Source: http://www.earticlesonline.com/Article/Everyday-Guide-to-the-Glycemic-Index/225468

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A Grain of Wheat (Paperback) $22.39 The story of Kenya on the brink of independence, A GRAIN OF WHEAT takes place at a crucial moment in the fighting; the story looks both back and looking forward before forging ahead into a new time. Second in a trilogy set in Kenya, the novel explores the themes of betrayal and cultural disruption.

Nut $20.96 Nut

Wheat Belly: $17.14 Cardiologist William Davis reveals why this ubiquitous grain is the at the root of the nation’s obesity epidemic--and a host of ailments from digestive troubles to auto-immune and skin diseases--and presents a proven plan to help break our addiction to wheat, lose belly fat, and regain our health. A renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges, and reverse myriad health problems. Every day, over 200 million Americans consume food products made of wheat. As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls “wheat bellies.” According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It’s due to the whole grain wraps we eat for lunch. After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic-- and its elimination is key to dramatic weight loss and optimal health. In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to the American public as “wheat”--and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle. Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.

The Wheat We Eat $10.18 Discusses the growing, processing, and eating of wheat, one of the most common types of grain in the United States.

Against The Grain $9.98 Hip & helpful guide for the celiac & wheat allergic is packed with state-of-the-art info & resources. Some recipes. 293 pgs. (reg. 22.50)

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Living Whole Foods 35-pound Bucket of Organic Wheat Grain Seed $114.27 Get started in your garden with certified organic wheat berriesComplete your food storage with seedsSeeds can be used for ornamental wheatgrass, juicing, or moreGrind wheat for flour and bread High germination rateAvailable in 35 pound bucketDue to the perishable nature of this product we do not accept returns.

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Wheat-Free Recipes & Menus $11.86 Hundreds of tasty, nutritious recipes and menus without wheat or gluten. Who must avoid wheat? People with celiac disease, who are unable to tolerate wheat, and people with food allergies--all in all, an estimated 10 to 15 percent of Americans. Wheat and wheat products are present in some form in almost every processed food product--not just bread, cereal, pasta, and other flour-based products, but also such unexpected items as licorice, cream soups, sauces, condiments, and even some medicines. Managing to eat a healthful diet that completely eliminates this nearly ubiquitous grain can be a real challenge. Written by a leader in the field of cooking for people with food sensitivities, Wheat-Free Recipes makes it possible to enjoy all of your favorite foods without wheat or gluten, including breads, pancakes, waffles, muffins, biscuits, cookies, cakes, casseroles--even pizza. Having a wheat sensitivity no longer means resigning yourself to dietary boredom or settling for foods with unhealthful levels of fat or salt in an attempt to make up for missing flavor. Dr. Fenster's recipes emphasize fresh, wholesome ingredients and simple, clear instructions that make for easy, fail-proof preparation of mouthwatering meals.

KitchenAid Grain Mill Attachment $129.95 It's never been easier to get freshly ground wheat, chor, oats or other grains for your favorite recipes. As one of the Stand Mixer's many attachments, the Grain Grinder Mill can help you whip up a wholesome assortment of baked goods with hearty taste and texture. Grinds Low-Moisture Grains (Wheat, Corn, Rice, etc.) From Coarse to Fine.

Wheat Germ Oil Blend $18.45 Select Wheat Germ Oil Blend Is An Excellent Energy Source For All Classes Of Horses and Contains A Balanced Fatty Acid Comp Select Wheat Germ Oil Blend Also Insures A Healthy Lustrous Hair Coat Feed 2 To 4 Ounces Per Day As A Top Dress On Feed Ration Ingredients:Expelled soy oil, expelled wheat germ oil, vitamin a acetate, cholecalciferol (source of vitamin d3), dl-alpha tocopherol acetate (source of vitamin e), and tertiary butyl hydroquinone (used to preserve freshness). Why would I feed Select Wheat Germ Oil blend? Balanced levels of essential fatty acids, linoleic (omega-6) and linolenic (omega-3), in Select Wheat Germ Oil blend insure a healthy, lustrous hair coat. In addition to improving the bloom on your horse, Select Wheat Germ Oil blend is also an excellent way to add energy to the diet. Increasing dietary energy from fat is a very safe way to add calories and often results in a decrease in the grain portion of the ration. Lowering the grain intake usually means an increase in roughage intake. This

KIND Fruit and Nut Bar $2 Enjoy a nutritious and delicious KIND Fruit and Nut bar the next time you need a midafternoon snack. Bars are all-natural, gluten free, wheat free, dairy free and low in sodium; contain no trans fats. All flavors have a low glycemic index value to keep your energy levels balanced. *Discount will be applied when you check out; offer not valid for sale-price items ending in $._3 or $._9.

Lotus Grain-Free Dry Dog Food Duck 25 lbs $78.99 Baked-in Goodness free of grain and wheat gluten meal. Duck, duck meal, fish and eggs are the animal proteins.

Lotus Grain-Free Dry Dog Food Duck 5 lbs $20.99 Baked-in Goodness free of grain and wheat gluten meal. Duck, duck meal, fish and eggs are the animal proteins.

Lotus Grain-Free Dry Dog Food Duck 12.5 lbs $43.99 Baked-in Goodness free of grain and wheat gluten meal. Duck, duck meal, fish and eggs are the animal proteins.

Quiko Sunny Brunch Pick-Snack Nut Nut 4.9 Ounce $4.2 Natural treat in a totally edible egg seed biscuit bowl. Ideal for all hookbills such as macaws, cockatoos, parrots, conures and all parakeets. Filled with delicious peanuts that your pet is sure to love. Wheat Flour, Dried Egg Product, Peanuts, Yellow Millet, Red Millet, Sugar. Search_Phrases: Sunseed Company,Caged Bird Food And Treats,Quiko Sunny Brunch Pick-Snack Nut Nut 4.9 Ounce

Wheat-Free Recipes & Menus (Paperback) $24.77 Hundreds of tasty, nutritious recipes and menus without wheat or gluten. Who must avoid wheat? People with celiac disease, who are unable to tolerate wheat, and people with food allergies-all in all, an estimated 10 to 15 percent of Americans. Wheat and wheat products are present in some form in almost every processed food product-not just bread, cereal, pasta, and other flour-based products, but also such unexpected items as licorice, cream soups, sauces, condiments, and even some medicines. Managing to eat a healthful diet that completely eliminates this nearly ubiquitous grain can be a real challenge. Written by a leader in the field of cooking for people with food sensitivities, Wheat-Free Recipes makes it possible to enjoy all of your favorite foods without wheat or gluten, including breads, pancakes, waffles, muffins, biscuits, cookies, cakes, casseroles-even pizza. Having a wheat sensitivity no longer means resigning yourself to dietary boredom or settling for foods with unhealthful levels of fat or salt in an attempt to make up for missing flavor. Dr. Fenster`s recipes emphasize fresh, wholesome ingredients and simple, clear instructions that make for easy, fail-proof preparation of mouthwatering meals.

Whole Grain Cookbook $15.16 Grain truly is the staff of life—tasty, versatile and highly nutritious. In this book, A.D. Livingston brings his encyclopedic knowledge of world cuisines to bear on the wonderfully diverse possibilities offered by grains. These authentic, eclectic, homespun recipes show the various grains at their best, whether on their own or cooked with meats and vegetables. Rediscover the goodness of barley, oats, corn and wheat in recipes for Turkish Barley and Yogurt Soup, Oat Museli and Scones and Corn Pozole. Experience the marvelous flavors of newly available ancient grains such as amaranth and quinoa, first grown by the Aztecs and Incas and enjoy the delicious taste of millet, a Middle Eastern Staple since prebiblical times. This delightfully inclusive cookbook also has tempting recipes for chickpeas, buckwheat, spelt, nuts, seeds—and even acorns. Also included is information on where to buy whole grain, how to store it and how to grind your own meal and flour with a home milling machine (as with coffee and pepper, freshly ground grains are more flavorful and cheaper than store-bought). Appetizing, informative an uncomplicated, this book is a resource you'll turn to again and again.

Wheat Belly (Mixed media product) $32.07 A renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage,shrink unsightly bulges, and reverse myriad health problems.Every day, over 200 million Americans consume food products made of wheat. As a result, over 100million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls wheat bellies. According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It s due to the whole grain wraps we eat for lunch.After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached thedisturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic and its elimination is key to dramatic weight loss and optimal health. In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to theAmerican public as wheat and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle.Informed by cutting-edge science and nutrition, along with case studies from men and women whohave experienced life-changing transformations in their health after waving goodbye to wheat, WheatBelly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.

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