The Nature of Carbohydrate: The Glycemic Index.
Surprisingly, scientists did not study the actual blood- glucose responses to common foods until the early 1980s. prior to that , they’d tested solutions of pure sugars and raw starches and had drawn conclusions that did not apply to real foods in real meals.
Since 1981, hundreds of different foods have been tested as single foods and in mixed meals with both healthy people and people with diabetes . professors David Jenkins and Tom Wolever at the University of Toronto were the first to introduce the term “glycemic index” to compare the ability of different carbohydrate to raise blood- glucose levels.
The glycemic index is simply a numerical way of describing how the carbohydrate in individual foods affect blood- glucose levels. Foods with a high glycemic index value contain carbohydrate that cause a dramatic rise in blood glucose levels, while foods with a low glycemic index value contain carbohydrate with much less impact.
The glycemic index describes the type of carbohydrate in foods. It indicates their ability to raise your blood glucose levels.
This research has turned some widely held beliefs upside down (it truly is a revolution ) and in the process, quite understandably , caused a lot of controversy .
The first surprise was the starch in foods like bread , potatoes , and many types of rice is digested and absorbed very quickly not slowly , as had always been assumed.
Second , scientists found that the sugar in foods (like fruit , candy and ice cream) did not produce more rapid or prolonged rises in blood glucose ,as had always been thought. The truth was that most of the sugars in foods , regardless of the source , actually produced quite moderate blood glucose responses, lower than most starches .
We need to forget the old distinctions that have been made between starchy foods and sugary foods , or simple versus complex carbohydrates. They have no useful application at all when it comes to blood glucose levels. Even an experienced scientist with a detailed knowledge of a food’s chemical composition finds it difficult to predict a food’s glycemic index value.
Forget about the words simple and complex carbohydrate . think in terms of low and high GI values.
Refferences and weblinks
Glycemic Index – NutritionData.com
nutritiondata.self.com/topics/glycemic-index
Carbohydrates and the glycaemic index - Better Health Channel
https://www.betterhealth.vic.gov.au/health/.../carbohydrates-and-the-glycaemic-index
International table of glycemic index and glycemic load values: 20021,2
ajcn.nutrition.org/content/76/1/5.full.pdf
What is the Glycemic Index? - The World's Healthiest Foods
www.whfoods.com/genpage.php?tname=faq&dbid=32
Glycemic Index - The Sugar Association
https://www.sugar.org/sugar-your-diet/family-health/glycemic-index/
Glycemic index - Wikipedia
https://en.wikipedia.org/wiki/Glycemic_index
Glycemic load - Wikipedia
https://en.wikipedia.org/wiki/Glycemic_load
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European Journal of Clinical Nutrition - Glycemic index and ... - Nature
www.nature.com › Journal home › Archive › Reviews
The role of the glycemic index in food choice
www.fao.org/docrep/w8079e/w8079e0a.htm
Glycemic Index
www.glycemicindex.com/
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