The field of nutrition is awash with charts, tables, diagrams,
models, acronyms, and abbreviations; more than the average person
can memorize. As such, one often comes across someone who has simply
burnt out trying to keep track of how much to eat, when to eat it,
how to find the calories from fat, the RDI, the DV, and so on. There
is an overkill of useful information within the nutrition field, and
it can ironically provoke one to grow weary and exhausted, tune out,
and go grab a fast food burger.
Yet every once in a while, a
concept within the nutrition field emerges that truly demands
attention. Over a decade ago, the USDA’s “Food Pyramid” was one such
concept because it helped eaters discover how many gaps existed in
their typical daily diet. Now, as the Food Pyramid begins to take a
new shape, and as the nutrition field works to establishes itself as
the most important branch of health care in the 21st century, an
invention called the Glycemic Index is taking center stage.
The Glycemic Index (GI) is not new; it has been around for more
than 2 decades. Yet until recently, its exposure beyond the world of
diabetes has been limited [i].
The Glycemic Index indicates how “high” or “low” blood sugar
levels change in response to carbohydrate intake. A “high” Glycemic
Index indicates carbohydrates with a swift breakdown, whereas a
“low” Glycemic Index indicates carbohydrates with slow, gradual
breakdown. Both terms are of equal importance to diabetics, because
there are times with high Glycemic Index foods are required, and
times where low Glycemic Index foods are required.
Indeed, the Glycemic Index itself is not new, but its application
far beyond the borders of a diabetic dialogue is notable; especially
for dieters.
People striving to lose weight often face a nemesis much tougher
than establishing an exercise regimen or introducing healthier foods
into their diet. The problem is one of energy. Many dieters are
surprised – and disturbed – to learn that their diet program is
causing them to lose more than inches and pounds: they are losing
energy.
This is often expressed as a complaint, as in “I’m feeling weak”,
or even “I can’t stay awake”. Many dieters and those advising them
have erroneously chalked this up to a matter of attitude, or will
power, or some non-biological cause.
The plain truth is that many dieters have been oblivious to the
Glycemic Index, and hence, to the fact that many of the diet foods
they have eaten – or are eating right now – score very high Glycemic
Index levels. As such, these foods are providing a quick boost to
blood sugar levels, and then setting up the dieter for the
inevitable fall. This is because high GI foods typically increase
blood sugar values, which in turn trigger the hormone insulin to
clear sugar from the blood. Since blood sugar (a.k.a. glucose)
largely dictates the body’s energy levels, it stands to reason that
this process manifests as an initial boost in energy, and then as a
depletion of energy. This rise and fall of blood sugar – and energy
– is often described by dieters using a “roller-coaster” analogy:
one minute they feel confident and strong, and the next, they are
about to pass out and require some kind of stimulant in order to
make it through the day.
Regrettably for many dieters, that stimulant is usually more high
Glycemic Index foods, such as sugary snacks or soft drinks. It is
easy to see how this experience can lead an individual to stop
dieting. After all, before the diet, the individual was merely
gaining weight. On the diet, the individual is gaining weight and is
exhausted for most of the day. It is better to quit the diet.
The above scenario only takes place, however, when a dieter
unwittingly eats high Glycemic Index foods. Research has shown that
low Glycemic Index foods, which raise blood sugar levels much more
gradually than high Glycemic Index foods, are very helpful for
dieters [ii]. This is because a dieter will experience less of a
“roller-coaster” ride while on the diet, and furthermore, will be
less inclined to snack because energy in the form of blood glucose
is being released slowly and gradually. Low Glycemic Index foods are
much more efficient sources of energy than high Glycemic Index
foods, because the body needs less insulin to convert food into
energy [iii].
Despite the growing awareness that low Glycemic Index foods are
beneficial, the world of diet foods has not kept pace. This is
because many manufacturers are searching frantically to find low
Glycemic Index carbohydrates sources for their products, and
overlooking a basic, simple fact: the lowest possibly Glycemic Index
is no carbohydrates at all.
These zero-carbohydrate/zero sugar nutritional supplements –
which are quite rare in the market – do not deliver any sugar to the
bloodstream. As a result, dieters do not have to worry about riding
the “roller coaster” of energy spikes and pitfalls.
Yet there is an even greater benefit for dieters who choose a
‘zero sugar’ nutritional supplement. If that low Glycemic Index
nutritional supplement is rich in complete protein, then it will act
as a sort of antidote to high GI foods by helping to combat their
adverse consequences.
For example, a dieter who eats a high Glycemic Index candy car
can mitigate the roller-coaster spike in blood sugar levels by
eating a nutritional supplement that has very low Glycemic Index and
has a rich source of complete protein. This is because the protein
in the nutritional supplement mixes with the high Glycemic Index of
the candy bar, and effectively lowers the overall Glycemic Index.
This is welcome news to dieters who would otherwise be seeing those
extra carbohydrates transformed by insulin into triglycerides, and
stored in adipose tissue; also known as body fat.
Currently, only a handful of nutritional supplements are designed
to offer zero carbohydrates and thus score as low as possible on the
Glycemic Index. And of these zero-carbohydrate products, even fewer
offer a rich source of complete protein that effectively helps
counter the blood sugar spike impact of high Glycemic Index foods.
It is inspiring to note that Glycemic Index is getting some
well-deserved attention from outside the diabetic community, where
it has helped millions of people eat wisely. Now, dieters and obese
people can enjoy the wisdom that this index promotes.
ABOUT PROTICA
Founded in 2001, Protica, Inc. is a nutritional research firm
with offices in Lafayette Hill and Conshohocken, Pennsylvania.
Protica manufactures capsulized foods, including Profect, a compact,
hypoallergenic, ready-to-drink protein beverage containing zero
carbohydrates and zero fat. Information on Protica is available at
http://www.protica.com
You can also learn about Profect at http://www.profect.com
REFERENCES
[i] Source: “The G.I. Diet: A Food Drill”. CBS News.
http://www.cbsnews.com/stories/2004/03/04/earlyshow/living/main604138.shtml
[ii] Source: “The Glycemic Index”. The Healthy Weight Forum.
http://www.healthyweightforum.org/eng/articles/glycemic-index/
[iii] Source “Glycemic Index”. WebMD.
http://my.webmd.com/hw/health_guide_atoz/uq2846.asp
