Thursday, October 10, 2013

The huge gap between glycemic loads of refined and unrefined carbohydrate-rich foods

I usually refer to food items wealthy in refined carbs in this weblog as between the most condition-advertising brokers of contemporary diets. Nevertheless, when one seems at the glycemic indices of foods prosperous in refined and unrefined carbs, they are not all that different.

The glycemic index of a carbohydrate-wealthy meals demonstrates how speedily the food is digested and produce a blood glucose reaction. Technically, it is calculated as the region beneath a two-hour blood glucose response curve subsequent the intake of a part of the meals with a set quantity of carbs.

A measure that displays much far better the fundamental big difference among foodstuff wealthy in refined and unrefined carbs is the glycemic load, which is the merchandise of the glycemic index of a foods by the carbohydrate content in a 100 g portion of the meals.

The glycemic load is also the cause for one recognized reality among diabetics. If a diabetic person eats a really modest volume of a higher glycemic index foods, he or she will have a reasonably modest enhance in blood sugar. If that man or woman consumes a large amount of the same foods, the enhance in blood sugar will be extraordinary.

The desk under (click on on it to enlarge) shows the outstanding distinctions among the glycemic masses of food items abundant in refined and unrefined carbs. It was taken from an write-up co-authored by Loren Cordain, Michael R. Eades, and Mary D. Eades (complete reference at the conclude of this publish).

At the time of this post’s composing, the post from which the table previously mentioned was taken had a solid amount of citations to it a whole of seventy four citations on Google Scholar’s databases. It is an excellent article, which I extremely recommend reading in complete (the website link to the on the web entire textual content is at the finish of this submit).

What is the purpose for the distinctions in glycemic masses?

The response is that foodstuff prosperous in unrefined carbs, even these with a high glycemic index (such as potatoes), are also packed with a quantity of other items – e.g., micronutrients, fiber, h2o, and even some protein. An Irish (white) potato is 75 per cent h2o. By comparison, cereal, with no milk included, is about 1 per cent water. You have to incorporate a lot of entire milk to it to make it a little bit more healthy. And even unsweetened total milk is about five % sugar.

There was practically nothing even remotely similar to modern day food items prosperous in refined carbohydrates in the diet program of our Paleolithic ancestors. In truth, the varieties of food abundant in refined carbohydrates proven on the desk above are very recent, usually dating again to much less than a hundred a long time back. That is, they are so recent that it is unlikely that any of us have genetic adaptations to people types of foods.

When one’s glucose metabolic rate is significantly impaired, which appears to be associated with consumption in excess of many a long time of refined carbs and sugars (as properly as some genetic predisposition, which may have progressed between some of our ancestors), then even the meals with substantial glycemic index and minimal glycemic load (e.g., potato) will lead to highly elevated glucose stages if eaten in a lot more than extremely tiny amounts.

Insulin resistant people need to stay away from even foods with large glycemic index and low glycemic load, as properly as any food that considerably boosts their blood glucose levels soon after a meal, because highly elevated glucose levels are poisonous to various tissues in the body. The lengthier those very elevated serum glucose stages are managed, the more harm is completed e.g., two hrs as opposed to thirty minutes at one hundred eighty mg/dl. A single purpose why they are poisonous is simply because they lead to higher ranges of protein glycation this is a method whereby sugar binds to protein and “warps” it, impairing its features.

Generally speaking, the more glycation is heading on in our body, the a lot more accelerated is the aging method.


Loren Cordain, Michael R. Eades, Mary D. Eades (2003). Hyperinsulinemic illnesses of civilization: A lot more than just Syndrome X. Comparative Biochemistry and Physiology: Component A, 136, 95–112.
Title: The huge gap between glycemic loads of refined and unrefined carbohydrate-rich foods
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