Low glycemic carbohydrates for better health
With the cheap availability of carbohydrate foods and years of promotional efforts to get people to eat lower fat, our society has been growing heavier. Candida overgrowth, obesity, inflammatory conditions, and type II Diabetes are on the rise.
Low glycemic foods that cause a gentle and sustained support for blood sugar levels are a healthier choice but they require a little bit of explanation.
Glycemic index, net carbohydrates, and glycemic load
The glycemic index is the speed at which a food can be converted into sugars by the body. Net carbohydrates are the number of grams of carbohydrates minus the grams fibre. The glycemic load is a formula that combines the glycemic index, the amount of carbohydrate and the amount of fibre in a portion of food.
To calculate glycemic load, the formula is GI/100 x Net Carbs, (glycemic index divided by 100 and multiplied by net carbs).
By eating low glycemic, you can reduce blood sugar spikes, increase satiation levels and prevent or lessen cravings for sugar and starch.
In addition, reducing insulin levels reduces our risks for many health issues like: high blood triglycerides, candida overgrowth (by minimizing the blood sugar that nourishes to yeast and fungus), obesity, immune suppression, high cholesterol. hypoglycemia, learning disabilities, food allergies, atherosclerosis, cancer, and fatigue.
Getting control of our blood sugar levels can also drastically reduce the risk of diabetes - by up to 250% according to an article by Dr David Perlmutter. referencing a study appearing in the American Journal of Clinical Nutrition,
Fast burning carbs and the crash
The higher the glycemic index (GI) of a food, the faster it is converted into sugar and the more insulin it stimulates, (the body’s hormone for lowering blood sugar).
When we eat the high glycemic foods causing blood sugar and subsequent insulin spikes, we get a short window of opportunity to use that sugar before it is rapidly tucked away as fat. This is a self-protective mechanism needed because high blood sugar is deadly to our bodies.
Fast burning high glycemic foods can contribute to an increase in body fat and other consequences as well. When sugar levels spike, a rush of insulin is released. Then, unless the blood sugar is used up by physical exertion and the energy supply replenished, a subsequent drop in blood sugar (a state of hypoglycaemia), can cause anxiety, sleepiness, fatigue, nervousness, irritability, anger, restlessness, panic attacks, lethargy, brain fog, confusion, heart palpitations, dizziness, trembling, excessive perspiration and trembling.
If you experience a severe blood sugar “crash”, seek emergency medical help. If you have diabetes or hypoglycaemia please consult with your doctor about monitoring your blood sugar levels as you improve your diet. And if you have a mild to moderate drop in blood sugar, you may be able to remedy it by consuming a low glycemic starch, some protein and a drink of water.
Slow burning carbs - the better choice
When it comes to carbs, slow burning carbs are less likely to cause such a crisis than fast burning carbs. It has a minimal impact on the blood sugar and stimulates less insulin. This allows the food’s energy to be available f over the longer term, rather than being rushed to fat cells.
While a diet of only low glycemic, slow burning foods can be challenging to stick to all the time, you can lower the glycemic load of your meal somewhat by combining high glycemic foods with low glycemic ones. If you have any type of diabetes, measure your blood sugar regularly and carefully observe the effect the glycemic load of foods have on you.
Glycemic Index Tables: