Strategies for Success in Weight Management By: James J. Messina, Ph.D.
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Transcript of Strategies for Success in Weight Management By: James J. Messina, Ph.D.
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Glycemic Index & Glycemic LoadGoing for the 3 Increases: Increase in Health, Increase in
Happiness & Increase in Energy
Strategies for Success in Weight ManagementBy: James J. Messina, Ph.D.
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Gylcemic Index – GI
A GI value tells you only how rapidly a particular carbohydrate turns into sugar
Not all carbohydrates act the sameSome are quickly broken down in the
intestine, causing the blood sugar level to rise rapidly
Such carbohydrates have a high glycemic index (GI).
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Gylcemic Load - GL
Tells you how much of that carbohydrate is in a serving of a particular food
You need to know both the GI Gylcemic Index and the GL Gylcemic Load understand a food’s effect on blood sugar
Calculating GL allows researchers to better relate carbohydrate intake to its health effects
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How to Calculate GL
GL is amount of carbohydrate in serving of food multiplied by that food’s GI
Glycemic load of a food is calculated by multiplying glycemic index times the carbohydrate content of food divided by 50g. (GI x CHO content of food / 50 g)
A 12 cup serving of carrots (which has 8 grams of carbohydrate) has a glycemic load of about 10 (8 * 131%, or 1.31 = 10.48).
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Comparison of GL and GI
GI of a baked potato is 121% (assuming white bread is the standard reference food)
This has earned the potato, which is largely carbohydrate, a place on the “avoid” list in publications and on Web sites promoting the GI approach to food choices
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Comparison of GL and GI
GI of carrots is high: 131%. But this unfavorable GI rating is based on the blood-sugar effect of eating 50 grams of carbohydrate from carrots — the amount contained in 1 ½ pounds — which few people would consume in one sitting
A serving of carrots doesn’t have much carbohydrate, so its impact on blood sugar is much less than that of a serving of potato
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Comparison of GL and GI
Avoiding carrots because of their GI ranking would be a big mistake, particularly given all the vitamins and minerals they contain and the low GL of each serving
The GI of potatoes, on the other hand, is not a misleading measure because potatoes are carbohydrate-dense. Their GL is also fairly high
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Research tells us to lower GL in diet
In American Journal of Clinical Nutrition (March 2001), Nurses’ Health Study researchers used blood samples & food-frequency questionnaire
Used GL measures to assess the impact of carbohydrate consumption on 280 postmenopausal women
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Research tells us to lower GL in diet
High-GL diets (and, by extension, high GI foods and greater total carbohydrate intake), correlated with lower HDL concentrations and higher triglyceride levels, a marker for heart disease
Strongest association was in overweight women, i.e., those whose body mass index (BMI) was over 25. Increased risk started, on average, at a daily GL of 161
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How to use the GL in your food plans
Knowing a food’s GL can help you make comparisons that can improve the quality of your carbohydrate choices
Good idea to replace processed and refined-grain carbohydrates, such as those found in many snacks and desserts, with fruits & non-starchy vegetables
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How to use the GL in your food plans
Substitute:whole grain bread for white breadwild rice for white ricebeans or lentils for potatoesRecognize that fruits & non-starchy
vegetables as well as whole grains & beans, are rich in nutrients & contain fiber, which slows digestion & moderates blood sugar levels
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Online References on GI & GL
http://www.ajcn.org/cgi/content/abstract/71/6/1455
http://archinte.ama-assn.org/issues/v161n4/abs/ioi00112.html
http://www.glycemicindex.com/ http://www.mendosa.com/gi.htm