Читать книгу Low-Carb Diet For Dummies - Katherine B. Chauncey - Страница 73

The glycemic index measures the effects of equal quantities of different carbohydrates on blood glucose levels. Since introduced more than 40 years ago, the glycemic index challenged traditional thinking about carbohydrate effects on blood sugar; the scientific community was slow to embrace the index. Traditional theory stated that simple carbohydrates, such as orange juice, raised blood glucose levels quickly, whereas complex carbs, such as crackers, raised blood glucose levels more slowly. Researchers now realize the distinction between sugar and starch is largely useless from a biological viewpoint. Research on glycemic index values showed some simple carbohydrates raise blood glucose slowly and some complex carbohydrates raise blood glucose quickly.

The glycemic load is a measurement that is calculated from the glycemic index and is used to evaluate the glucose response in a normal serving of a particular food. The formula is the glycemic index multiplied by the number of grams of carbohydrate in a serving, divided by 100.

Don’t worry about the mathematical formulas though: Appendix A lists more information on the glycemic index and glycemic load of foods. You can use glycemic load to evaluate the kinds of foods in your diet. If most of your foods are on the high glycemic load level and those foods are low in nutritive factors, then I recommend exchanging some of those high glycemic choices for low glycemic choices. If most of your foods fall into the low glycemic category, then chances are you’re eating a very healthy diet.

Carbohydrate foods that are low in glycemic load seem to increase satiety (feeling of fullness after eating) and maintain consistent blood glucose and insulin levels. Non-starchy vegetables, fruits, legumes, and high-fiber whole-grain products tend to have a low glycemic load. These foods have a proven record of health benefits such as lower risk of heart disease and cancer and less gastrointestinal diseases and are a component of any reasonable diet. Such slowly absorbed carbohydrates can contribute greatly to overall health, satiety, and weight loss.