Posts Tagged ‘insulin’

The Glycemic Index Revisited

Saturday, May 15th, 2010

More and more focus lately is on diets as a way to combat heart disease, diabetes and cancer. In response to this, researchers are looking not only at calories and fats, but also the differences in carbohydrates.

Researchers noticed that blood sugars are affected by the way carbohydrates were digested. Slower digestion meant slower and more even release of blood sugars into the bloodstream. Faster digestion meant quicker release and spikes in blood sugars. These spikes trigger the release of more insulin.

Although proteins and fats may influence the rate at which carbohydrates break down into glucose (blood sugar), they do not break down into glucose. Only carbohydrates have a glycemic index.

Tests were developed to measure the Glycemic Index, which is just a measure of the rate at which carbohydrates break down into glucose. Jennie Brand-Miller, one of the world’s leading researchers in the Glycemic Index describes the testing process:

How is the GI measured?
The glycemic index (GI) is a measure of the power of foods (or specifically the carbohydrate in a food) to raise blood sugar (glucose) levels after being eaten. The GI values of foods must be measured using valid scientific methods. It cannot be guessed by looking at the composition of the food. Currently, only a few nutrition research groups around the world provide a legitimate testing service. Professor Jennie Brand-Miller at the Human Nutrition Unit, Sydney University has been at the forefront of glycemic index research for over a decade, and her research group has determined the GI values of more than 400 foods. (1)

The current standard GI ratings are:

High GI: 70 and above
Medium GI: 56 to 69
Low GI: 55 and under

The Glycemic Index Symbol Program (2)

The GI of foods has important implications for the food industry. Some foods on the Australian market already show their GI rating on the nutrition information panel. Terms such as complex carbohydrates and sugars, which commonly appear on food labels, are now recognised as having little nutritional or physiological significance. The WHO/FAO recommend that these terms be removed and replaced with the total carbohydrate content of the food and its GI value. However, the GI rating of a food must be tested physiologically and only a few centres around the world currently provide a legitimate testing service. The Human Nutrition Unit at the University of Sydney has been at the forefront of glycemic index research for over two decades and has tested hundreds of foods as an integral part of its program. Jennie Brand Miller is the senior author of International Tables of Glycemic Index published by the American Journal of Clinical Nutrition in 1995 and 2002 .(2)

FormulaZone recognizes this current research and has adjusted its glycemic ratings in accordance with these standards. We continue to research and update our nutritional information as it becomes available.

Each ingredient that goes into making a recipe on FormulaZone lists a GI. Proteins and fats are listed as low GI, because they do not contribute to the GI of a recipe. (They are not medium or high). When you combine the protein (30) and the fat (30) with the carb (40) you are lowering the glycemic load of the meal. If you were to eat JUST a carbohydrate at a given meal, you may be eating High Glycemic, Medium Glycemic or Low Glycemic, depending on the carbohydrate’s GI that you are eating. By combining protein, fat and LOW GLYCEMIC carbohydrates in a meal, you are ensuring that you are eating a healthy LOW glycemic meal.

Taking that 40-30-30 balance a step further, combining GOOD fats, LEAN proteins and LOW glycemic carbohydrates ensures that you are eating the best combination of foods to contribute to your healthy lifestyle.

(1) http://www.glycemic index.com
(2) http://www.glycemicindex.com; http://www.gisymbol.com.au/

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Posted in Diabetes, Food | No Comments »

How Do Carbs fit in The Zone?

Monday, February 9th, 2004

Everywhere you turn these days, carbs are the buzz word. What exactly are carbs and what role do they play in nutrition? How do they factor into Zone nutrition? This article will help demystify carbs and explain how they fit into the Zone.

Carbohydrates are a macronutrient the body uses for fuel. Not too far back they were classified as complex and simple. Complex carbs are those that supply vitamins, minerals and fiber, like grains, pastas and breads. They were thought to break down slower into glucose. Simple carbs include refined sugars, often eaten in the form of candy, soda, cookies and other “junk” foods. These were reported to break down rapidly into glucose and enter the bloodstream quickly.

As nutrition knowledge advances, we have become aware that just classifying a carbohydrate as simple or complex is not sufficient in respect to how it affects the insulin response.

Many foods now have had their glycemic index measured. This index measures how rapidly a given food raises blood glucose. The higher the GI, the faster the food is broken down, allowing glucose to enter the bloodstream.

To understand the impact of the glycemic index, it is important to understand the process of fueling the body.

We put food into our mouth. The food is immediately acted upon by saliva. It is chewed, swallowed and enters the stomach where it combines with digestive enzymes, continues on through the small intestines, then through the large intestines, and finally the unused portions are eliminated as waste.

We eat in response to signals from our body. When we feel hungry, we are responding to a need to fuel our body with energy. This comes in the form of glucose, which is provided by eating carbohydrates.

When a carbohydrate is eaten and glucose is released into the blood stream, the body also triggers an insulin response. Insulin is the hormone that permits glucose to enter the cells. If too much glucose is produced at once, too much insulin is released in response. This causes the blood sugar to fall rapidly. Excess glucose is converted into glycogen and stored for a reserve.

The body reacts to the drop in blood glucose (hypoglycemia) by wanting more food. This cycle of eating too much glucose at once by either eating too many calories or foods with a high glycemic index and triggering excessive insulin response, which in turn causes the drop in blood glucose leads to poor glucose:insulin control. Excessive insulin also has been linked to cardiovascular disease, obesity and Type II diabetes.

If one looks at just the glycemic index of a specific food, it has limitations as to how it will affect blood glucose levels because many times the food is not eaten in isolation, but rather in combination with other foods. This is defined as the glycemic load of a meal. Proteins and fats help slow digestion and slow absorption of glucose. An ideal meal should always consist of those foods which produce a slow, steady release of glucose into the bloodstream, thus allowing for a slow release of insulin response.

Many “diets” out there today are attempting to achieve a glucose:insulin balance by manipulating and adjusting carbohydrates. A few are eliminating carbs totally, “cold turkey”, and gradually allowing them back into the diet. Some are eliminating refined carbs and only supporting grains. The Zone looks specifically at the glycemic index of the carb as well as the glycemic load of the meal.

In response to the “low carb revolution”, new products have been emerging onto the diet scene. A new category of sugar substitutes have been introduced. Mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH) are some of the more recognized ones. These are classified as sugar alcohols or polyols. They are not broken down by saliva and are absorbed mainly in the large intestine. Proponents of “net carbs” are advising to factor their values as 1 to 2 grams/calorie instead of 4 grams/calorie for traditional carbs.

Another issue is that proponents of “net carbs” are promoting is to subtract the dietary fiber values from the total carb value. The reasoning behind this is that fiber slows down digestion and breakdown into glucose.

However promising these two methods might seem to reduce the total carbs in a given meal, the danger still might lay in consuming too many or the wrong type of carbs.

How does all this fit into Zone nutrition principles?

  • The Zone advocates the use of low glycemic foods, best eaten in their natural state. Overcooking or overprocessing can alter the glycemic index of a given food. For example look at the GI differences for these foods:
    • whole orange=medium, orange juice=high
    • wheat berries=medium, wheat flour=high
    • pineapple chunks=medium, crushed pineapple=high
  • The lower the glycemic load of a meal, the longer it sustains you by releasing nutrients over a longer time, giving you good blood glucose:insulin control.
  • Many low glycemic foods are naturally high in fiber. Why deduct this fiber from the balance?
  • Sugar alcohols can cause bloating, intestinal problems and diarrhea in sensitive individuals.

In the Zone, EVERY meal is balanced with the proper amount of good carbs to supply energy (40%), lean proteins to supply amino acids to build and repair muscles (30%), and good fats in the form of Omega-9, Omega-6 and Omega-3 oils to provide essential fatty acids which are the building blocks for eicosanoids, the “super hormones” which control cell function. Essential fatty acids also nourish the brain.

Wouldn’t it be better to provide your body with a formula for success by eating natural foods in the right ratio/formula, account for their true values and benefits, and allow it to regulate itself, than to adjust criteria to fit the current fads?

I can attest to the power of the Zone. It is more than a diet, it is a prescription for life.

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Posted in Health & Wellness | No Comments »

True Tales of a Diabetes Seminar

Wednesday, December 10th, 2003

I recently had the opportunity to attend a seminar on Diabetes and the Diabetic Diet. I was amazed at the information, or I should say misinformation, that was presented.

Misinformation: I learned that insulin was produced in the liver and stored in the pancreas.

Reality: Insulin is produced in the pancreas, specifically in the islets of Langerhans.

Misinformation: I learned that diabetics should just count carbs and then take their blood sugar 1 to 2 hours after they eat and then adjust their insulin injection accordingly.

Reality: One of the benefits of the Zone diet is that it keeps the glucose levels stable and steady over the course of the day, so the body minimizes the surge of glucose. This in turn, helps control the amount of injectible insulin that insulin dependent diabetics need to counteract the glucose load. Insulin dependent diabetics should be aware of and educated about the risks and side effects of insulin.

Misinformation: I learned that glycemic index and glycemic load were too complicated to mess with so just counting carbs would be okay.

Reality: Glycemic index and glycemic load are very important in understanding the metabolism of carbohydrates. This is not really complicated once you learn the basics. There are many resources available on this subject. Zone Nutrition books are a good source for this information, as well as FormulaZone.Com, where every recipe is computed to reflect the glycemic load of the recipe.

Misinformation: I learned that a breakfast of 1/2 cup of cheerios, 1/2 cup of milk, 1/2 banana and a small glass of orange juice was a good diabetic breakfast. (no fat you know!)

Reality: Most processed breakfast cereals tend to be higher glycemic. The milk is okay, in fact 2% milk is a balanced food in and of itself. The banana is a high glycemic fruit. The orange juice has a higher glycemic rating than a fresh orange, because the juice is refined down from the orange’s natural state and is digested quicker, entering the blood stream faster because there is less fiber to slow down the process. Some good fat actually is essential to maintain hormonal balance by affecting the production of super hormones called eicosanoids, which have a direct impact on insulin levels.

Misinformation: I learned that hydrogenated oils were oils that were infused with hydrogen, as an example, olive oil, and that made them shelf stable.

Reality: Hydrogenated oils are vegetable oils (omega-6) to which hydrogen and metals have been applied under high heat. This process changes the molecular structure of the oil, thus creating a man made oil which is indeed shelf stable. However, they neglected to tell us that they are also responsible for 30,000 premature deaths per year. These trans fats stay in the body cells and impair function for up to 51 days.

Misinformation: And, I learned that a diabetic should eat low fat.

Reality: Good fat is an important part of a healthy diet. Although fat has no direct effect on insulin, it does play a major role in the production of eicosanoids which do help control insulin. Fat also slows digestion, allowing the gradual release of glucose into the bloodstream, which further controls the amount of insulin produced in response to glucose levels. Fat also aids in controlling hunger.

The Best Reality: An Actual Case Study

I have a client whose blood sugars were fluctuating from 40′s to 300′s in the same day. After a week in the Zone he eliminated the need for insulin and is maintained on oral agents. His blood sugars stabilized in the 130′s. After 3 weeks in the Zone his blood sugars are running consistently in the 120′s, unless he falls out of the Zone. The interesting thing about him is that in this short amount of time, he now KNOWS when he is out of the Zone and he can pinpoint the problem food and correct it with the next meal.

The more “homework” I do, the more I realize that Zone Nutrition simply makes sense. It not only helps combat obesity, but also helps reverse the effects of a myriad of other health threatening conditions, diabetes included.

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Posted in Diabetes, News | No Comments »

Diabetes Seminar Misinformation

Wednesday, December 10th, 2003

I recently had the opportunity to attend a seminar on Diabetes and the Diabetic Diet. I was amazed at the information, or I should say misinformation, that was presented.

Misinformation: I learned that insulin was produced in the liver and stored in the pancreas.

Reality: Insulin is produced in the pancreas, specifically in the islets of Langerhans.

Misinformation: I learned that diabetics should just count carbs and then take their blood sugar 1 to 2 hours after they eat and then adjust their insulin injection accordingly.

Reality: One of the benefits of the Zone diet is that it keeps the glucose levels stable and steady over the course of the day, so the body minimizes the surge of glucose. This in turn, helps control the amount of injectible insulin that insulin dependent diabetics need to counteract the glucose load. Insulin dependent diabetics should be aware of and educated about the risks and side effects of insulin.

Misinformation: I learned that glycemic index and glycemic load were too complicated to mess with so just counting carbs would be okay.

Reality: Glycemic index and glycemic load are very important in understanding the metabolism of carbohydrates. This is not really complicated once you learn the basics. There are many resources available on this subject. Zone Nutrition books are a good source for this information, as well as FormulaZone.Com, where every recipe is computed to reflect the glycemic load of the recipe.

Misinformation: I learned that a breakfast of 1/2 cup of cheerios, 1/2 cup of milk, 1/2 banana and a small glass of orange juice was a good diabetic breakfast. (no fat you know!)

Reality: Most processed breakfast cereals tend to be higher glycemic. The milk is okay, in fact 2% milk is a balanced food in and of itself. The banana is a high glycemic fruit. The orange juice has a higher glycemic rating than a fresh orange, because the juice is refined down from the orange’s natural state and is digested quicker, entering the blood stream faster because there is less fiber to slow down the process. Some good fat actually is essential to maintain hormonal balance by affecting the production of super hormones called eicosanoids, which have a direct impact on insulin levels.

Misinformation: I learned that hydrogenated oils were oils that were infused with hydrogen, as an example, olive oil, and that made them shelf stable.

Reality: Hydrogenated oils are vegetable oils (omega-6) to which hydrogen and metals have been applied under high heat. This process changes the molecular structure of the oil, thus creating a man made oil which is indeed shelf stable. However, they neglected to tell us that they are also responsible for 30,000 premature deaths per year. These trans fats stay in the body cells and impair function for up to 51 days.

Misinformation: And, I learned that a diabetic should eat low fat.

Reality: Good fat is an important part of a healthy diet. Although fat has no direct effect on insulin, it does play a major role in the production of eicosanoids which do help control insulin. Fat also slows digestion, allowing the gradual release of glucose into the bloodstream, which further controls the amount of insulin produced in response to glucose levels. Fat also aids in controlling hunger.

The Best Reality: An Actual Case Study

I have a client whose blood sugars were fluctuating from 40′s to 300′s in the same day. After a week in the Zone he eliminated the need for insulin and is maintained on oral agents. His blood sugars stabilized in the 130′s. After 3 weeks in the Zone his blood sugars are running consistently in the 120′s, unless he falls out of the Zone. The interesting thing about him is that in this short amount of time, he now KNOWS when he is out of the Zone and he can pinpoint the problem food and correct it with the next meal.

The more “homework” I do, the more I realize that Zone Nutrition simply makes sense. It not only helps combat obesity, but also helps reverse the effects of a myriad of other health threatening conditions, diabetes included.

Tags: , , , , , , ,
Posted in Diabetes | No Comments »