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What Does the Glycemic Index Mean for Me?
by Dr. David L. Wick, D.C.
Many of my patients have asked me questions about one diet plan or another, and their questions show that they are interested in understanding the best plan of action for their lifestyles. While there is no “perfect” diet plan that covers every single person, there are certain basic principles that I believe to work well for most people.
Principle #1: Eat Natural Organic Foods
Chiropractors often use the phrase, “the power that made the body heals the body” to describe the healing functions of the nervous system when adjustments are applied. I believe that same principle to be true when selecting foods. The Power that made natural whole foods knows best what nutrients the body needs.
Eating wholesome organic foods provides a wide range of vitamins, minerals, fiber, phytochemicals and other needed nutrients for the body. It provides a number of things the body thrives on that are not yet understood by the modern nutritionist. Therefore, whenever we try to shortcut our way around eating good wholesome organic foods, we pay a hefty price.
Principle #2: Consider the Effects of Foods on Blood Sugar
I prefer for patients to eat diets that will not cause a dramatic increase in blood sugar levels. When blood sugar levels are not kept within moderate ranges, many health problems may result including diabetes, heart disease and strokes, just to name a few. These health problems are directly linked to excessive weight and poor eating habits.
Knowing the prevalence of blood sugar problems with refined food diets, I first try to turn patients toward natural foods and then to low glycemic index (GI) foods. By considering glycemic index values, people may enjoy a great variety of benefits.
What is the Glycemic Index?
The glycemic index is a ranking of carbohydrates based on their immediate effects on blood glucose (blood sugar) levels. Researchers establishing the index compare foods gram for gram of carbohydrate. Those carbohydrates that break down quickly during digestion are given the highest index numbers. In such cases, the blood sugar response is very fast and high. Conversely, carbohydrates that break down slowly release glucose more slowly into the blood, resulting in less sharp increases in blood glucose, are assigned lower index numbers.
What is the Significance of the Glycemic Index?
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Low GI means a smaller rise in blood glucose levels after meals
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Low GI diets can help people lose weight
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Low GI diets can improve the body's sensitivity to insulin
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High GI foods help re-fuel carbohydrate stores after exercise
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Low GI can improve diabetes control
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Low GI foods keep you fuller for longer
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Low GI can prolong physical endurance
(This information about glycemic index significance is taken directly from the glycemic index website: http://www.glycemicindex.com/)
People who include more whole organic foods in their diet and keep their blood sugar within moderate ranges seem to enjoy just about the best results of diet planning that I have seen. Many trendy diets come and go, but those diets based on the principles of whole organic foods and moderate blood sugar offer the longest-lasting benefits.
For more information on the glycemic index, be sure to visit their website, http://www.glycemicindex.com/.
Access to the glycemic index database may be obtained by clicking here. Test the foods you're eating and see how they measure up!
©Copyright 2005 Dr. David L. Wick, D.C. All rights reserved.
This article is not intended for the diagnosis or treatment of any illness. Diagnosis and treatment of all health conditions should only be performed by your doctor of chiropractic or other licensed health care professional. Please use this article for informational purposes only. This information does not replace a one-on-one relationship with a qualified healthcare provider.
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