Glycemic Index
When the Low-Carb diet craze was beginning, just a few years ago, the average consumer could go into a vitamin store and purchase brand name snack bars that were marked as very low in total carbohydrates. Suddenly, all those “3g” of carbs became “18g”. What happened? Those higher carbs were there all along. The Low-Carb diet people were just doing what they thought was a great advertising gimmick: Only show the carbs that impact blood sugar level. Now, after being caught by the FDA, those companies have new nutrition labels. They still list total carbs (with a higher number), but are quick to point out the “Net effective carbs” or something similar on their labels.
Low-carb diets are based on the Glycemic Index (GI), or how strongly carbohydrates affect blood sugar levels. The “Net carb count” reflects the GI rating of the carbohydrates in their products. The body uses food by digesting it and turning it into glucose. Glucose is absorbed into the blood, and used as energy.
Simple carbs (things like dried fruits, starches, sugars, and refined flour in cakes and breads) have a high GI rating because they are digested and turned into glucose quickly. This sudden supply of glucose in the blood creates a “sugar rush.” To counter the over-abundance of glucose, the pancreas sends insulin out into the blood to lower the sugar levels. This essentially tells the body to store the unused glucose as fat, so the body can use it in the future during times of starvation. The sugar rush is over quickly, and the body reacts to the lack of glucose in the blood by feeling hungry again. This cycle of glucose spike and hunger is repeated, the person eats more (essentially overeating), and fat is continually being stored in the body.
Complex carbohydrates (things like fresh fruits, vegetables, and whole grains) have a low GI rating because compared to simple carbs they have more fiber and fewer sugars per gram of weight. The body is forced to separate the usable sugars from the unusable fiber, causing complex carbs to be digested more slowly. This means glucose is being released into the blood at a steady rate instead of a sudden rush. The steady release of glucose results in fewer feelings of hunger, and longer periods of time between hunger, than with the simple carbs.
The Glycemic Index measures carbs against pure glucose, the kind hospitals use (GI rating: 100), to see how much and how quickly the carbs cause glucose levels in the body to rise. Raw carrots have a GI rating of 16. Maple syrup has a GI rating of 54. Instant mashed potatoes have a GI rating of 97. Fructose, a natural sweetener usually derived from corn, has a GI rating of 12. When someone consumes fructose the body reacts with less of a rise in glucose levels than it does compared to when someone eats instant mashed potatoes.
Only carbohydrates that affect glucose levels can be measured on the Glycemic Index. This means sweeteners such as stevia, glycerine, sucralose, and acesulfame potassium, not only have no calories and are very low in total carbohydrates, but since they are not digested and do not affect blood glucose levels the sweeteners do not have a GI rating. It also means that the glucose levels will not be abruptly up and down but will be more stable, which may help reduce overeating and prevent sugar from being stored as fat.
Wolk, Martin. MSNBC.com. “Bankruptcy marks rapid fall of low-carb craze”
http://www.msnbc.msn.com/id/8800409/
Squires, Sally. Washington Post September 7, 2004. Page HE01.
http://www.washingtonpost.com/wp-dyn/articles/A1176-2004Sep6.html
University of Syndey. http://www.glycemicindex.com
(This site includes a searchable database of foods to determine their Glycemic Index. )
BIOMETICS’ BODY’S BEST contains high quality dietary fiber, which can assist in digestion and regulation of blood sugar levels.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
