Thursday, April 9, 2009
Wednesday, April 1, 2009
The Glycemic Index
By Professor Jack A. Bateman
The glycemic index (GI) is a measurement method that quantizes the blood glucose levels that follow the consumption of a given food source of carbohydrate. -The higher the blood glucose level raises after the consumption of a carbohydrate source, the greater the stimulation to produce insulin. Elevated insulin levels not only promote glucose transport into cells, but it stimulates cells to produce fat. Denovo fat production in human body cells only produces saturated fat. Saturated fat levels in the body have been research linked to many degenerative diseases, including diabetes, heart disease and cancer.
The glycemic index of a given food is determined in the laboratory by measuring the fasting glucose blood level in a human, then feeding the person a measured amount of a carbohydrate food. Two hours after consumption (post prandial) of the carbohydrate food another blood glucose level is determined. The blood glucose elevation is compared to the elevation caused by the consumption of either 100 g of glucose or the equivalent amount of white bread. This generates a comparative number that is called the glycemic index. Glucose and white bread are both used as standards, therefore there are two sets of values for the glycemic index. The glucose standard based values are lower than the white bread standard based values. GI is an assessment of the quality of a carbohydrate food.
Thousands of studies have lauded the benefits of eating a low glycemic index diet. The research findings include lower fasting blood glucose level, improved glucose tolerance, marked decrease in glucose resistance, decreased insulin response, a decreased blood lipid profile, decrease incidence of metabolic disease (a syndrome leading to diabetes and heart disease). Even though there are doubting Thomas’s who question the validity of the glycemic index, many researchers continue to publish journal articles showing correlations between a low glycemic diet and decreased risk of diabetes, heart disease and some cancers.
Another calculated value is currently being used to categorize and judge carbohydrate foods is the glycemic load (GL). GL is calculated by multiplying the GI divided by 100 times the grams of carbohydrate in the given food or drink. For example, Coca Cola has a GI of 63. 250 ml of Coca Cola contains 26 grams of carbohydrate. This calculation gives a GL of 16. The lower the GL the better the food source of carbohydrate is on your health. GL values in the high teens and above are less desirable than single digit values. A white bagel has a GI of 69, with a GL of 24. In contrast to whole grain pita bread that has a GI of 73 and a GL of 9. A boiled white potato has a GI of 78 and 136 grams has a GL of 21. In contrast, kidney beans have a GI of 24 and 136 grams has a GL of 6.7.
Glycemic index (glucose standard) values of 54 and up are considered high. GI values of 43 and below are considered low. Values in between are considered moderate. Low glycemic index foods include: legumes (beans and some nuts), most fruits, most dairy products, most pastas, fructose, and some whole grain products. Most low GI foods tend to contain high fiber content. High GI foods include: many cereals, most rice, most single grain breads, corn and potatoes, most snack foods, most deserts, glucose, sucrose and some fruits.
The glycemic index and its new cohort, the glycemic load are excellent tools in the selection of healthy carbohydrate foods in ones personal nutritional plan. Low glycemic index choices can decrease the person’s risk of developing degenerative diseases as well as the maintenance of a healthy body mass index.
www.mendosa.com/gilists.htm
The glycemic index (GI) is a measurement method that quantizes the blood glucose levels that follow the consumption of a given food source of carbohydrate. -The higher the blood glucose level raises after the consumption of a carbohydrate source, the greater the stimulation to produce insulin. Elevated insulin levels not only promote glucose transport into cells, but it stimulates cells to produce fat. Denovo fat production in human body cells only produces saturated fat. Saturated fat levels in the body have been research linked to many degenerative diseases, including diabetes, heart disease and cancer.
The glycemic index of a given food is determined in the laboratory by measuring the fasting glucose blood level in a human, then feeding the person a measured amount of a carbohydrate food. Two hours after consumption (post prandial) of the carbohydrate food another blood glucose level is determined. The blood glucose elevation is compared to the elevation caused by the consumption of either 100 g of glucose or the equivalent amount of white bread. This generates a comparative number that is called the glycemic index. Glucose and white bread are both used as standards, therefore there are two sets of values for the glycemic index. The glucose standard based values are lower than the white bread standard based values. GI is an assessment of the quality of a carbohydrate food.
Thousands of studies have lauded the benefits of eating a low glycemic index diet. The research findings include lower fasting blood glucose level, improved glucose tolerance, marked decrease in glucose resistance, decreased insulin response, a decreased blood lipid profile, decrease incidence of metabolic disease (a syndrome leading to diabetes and heart disease). Even though there are doubting Thomas’s who question the validity of the glycemic index, many researchers continue to publish journal articles showing correlations between a low glycemic diet and decreased risk of diabetes, heart disease and some cancers.
Another calculated value is currently being used to categorize and judge carbohydrate foods is the glycemic load (GL). GL is calculated by multiplying the GI divided by 100 times the grams of carbohydrate in the given food or drink. For example, Coca Cola has a GI of 63. 250 ml of Coca Cola contains 26 grams of carbohydrate. This calculation gives a GL of 16. The lower the GL the better the food source of carbohydrate is on your health. GL values in the high teens and above are less desirable than single digit values. A white bagel has a GI of 69, with a GL of 24. In contrast to whole grain pita bread that has a GI of 73 and a GL of 9. A boiled white potato has a GI of 78 and 136 grams has a GL of 21. In contrast, kidney beans have a GI of 24 and 136 grams has a GL of 6.7.
Glycemic index (glucose standard) values of 54 and up are considered high. GI values of 43 and below are considered low. Values in between are considered moderate. Low glycemic index foods include: legumes (beans and some nuts), most fruits, most dairy products, most pastas, fructose, and some whole grain products. Most low GI foods tend to contain high fiber content. High GI foods include: many cereals, most rice, most single grain breads, corn and potatoes, most snack foods, most deserts, glucose, sucrose and some fruits.
The glycemic index and its new cohort, the glycemic load are excellent tools in the selection of healthy carbohydrate foods in ones personal nutritional plan. Low glycemic index choices can decrease the person’s risk of developing degenerative diseases as well as the maintenance of a healthy body mass index.
www.mendosa.com/gilists.htm
What is Nutrient Density?
By Professor Jack A. Bateman
Nutrient Density is a calculated value that defines the quality of a given food. Overall nutrient density (ND) is calculated by summing the essential nutrients in a food divided by the energy in kilocalories (kcals). Since this is a complex, cumbersome calculation, the term is used mostly with respect to a single nutrient, i.e. nutrient density with respect to magnesium in which the mg of magnesium is divided by the kcals. In essence the calculated value gives you a comparison between food groups that tells you how you can get the most of a nutrient for the fewest number of Calories (kcals).
Essential nutrients include protein, two polyunsaturated fatty acids (linoleic acid and alphalinoenic acid), vitamins, minerals and water. Since protein is an essential nutrient we can look at various common protein sources and compare their nutrient density with respect to protein. Since nutrient density is not dependent on the amount of food, we do not need to concern ourselves with how much of a food we are talking about. Hamburger has a ND of 0.093, Prime rib of beef has a ND of 0.060, and a poached egg has a ND of 0.050. Lean ham has a ND of 0.146. White meat chicken has an ND of 0.179. Lobster has a ND of 0.22. Salmon has a ND of 0.153. Shrimp has a ND of 0.226. You can see from this limited list that seafood seems to have the highest nutrient density with respect to protein.
This parameter becomes really important when comparing sources of micronutrients (vitamins and minerals). Most people are deficient in vitamin B-6 (pyridoxal). The top sources of vitamin B-6 are spinach with a ND of 0.060. The second best source is broccoli with a ND of 0.007. The third and fourth are banana with a ND of 0.006 and Salmon with a ND of 0.005. You can see that getting even an RDA level of vitamin B-6 of 2.0 mg is going to be difficult. You would need to eat 4.5 cups of spinach or 6.3 cups of broccoli in order to get 2.0 mg of the vitamin. It is easy to understand why deficiencies are so common. This is exactly why a multiple vitamin is good insurance for a healthy life. When you realize that every protein molecule made must have vitamin B-6 present, it becomes a necessity that you provide the adequate amounts for your body to function properly.
A most interesting comparison is that of potassium, a mineral that is essential for electrolyte balance, proper nerve functioning, proper heart rhythm, and many other functions. It is essential in that too much or too little potassium and you die. We have all been schooled by Chiquita Corporation that bananas are the food choice to receive your potassium. However, when you look at potassium containing food and their nutrient densities with respect to potassium, you get an entirely different picture. Beet greens contain the highest ND at 26, followed by Chinese cabbage at 19.6, celery at 18.9, parsley at 16.8, cauliflower and mushrooms at 14. Where is the banana? It turns out that banana is 45th on the list of potassium rich food with a ND of 4.3. How can we be fooled so badly? It is true that one banana gives us 451 mg of potassium, but one sweet potato has the same Calorie content and 397 mg of potassium. 48 Calories or two cups of cauliflower would provide you with 712 mg of potassium.
Nutrient Density values are a valuable tool in choosing high quality foods. It is reported in the research literature that low nutrient density diets are leading our children to obesity. For more information on nutrient densities go to our web site at www.thevitaminsupplementstore.com
Nutrient Density is a calculated value that defines the quality of a given food. Overall nutrient density (ND) is calculated by summing the essential nutrients in a food divided by the energy in kilocalories (kcals). Since this is a complex, cumbersome calculation, the term is used mostly with respect to a single nutrient, i.e. nutrient density with respect to magnesium in which the mg of magnesium is divided by the kcals. In essence the calculated value gives you a comparison between food groups that tells you how you can get the most of a nutrient for the fewest number of Calories (kcals).
Essential nutrients include protein, two polyunsaturated fatty acids (linoleic acid and alphalinoenic acid), vitamins, minerals and water. Since protein is an essential nutrient we can look at various common protein sources and compare their nutrient density with respect to protein. Since nutrient density is not dependent on the amount of food, we do not need to concern ourselves with how much of a food we are talking about. Hamburger has a ND of 0.093, Prime rib of beef has a ND of 0.060, and a poached egg has a ND of 0.050. Lean ham has a ND of 0.146. White meat chicken has an ND of 0.179. Lobster has a ND of 0.22. Salmon has a ND of 0.153. Shrimp has a ND of 0.226. You can see from this limited list that seafood seems to have the highest nutrient density with respect to protein.
This parameter becomes really important when comparing sources of micronutrients (vitamins and minerals). Most people are deficient in vitamin B-6 (pyridoxal). The top sources of vitamin B-6 are spinach with a ND of 0.060. The second best source is broccoli with a ND of 0.007. The third and fourth are banana with a ND of 0.006 and Salmon with a ND of 0.005. You can see that getting even an RDA level of vitamin B-6 of 2.0 mg is going to be difficult. You would need to eat 4.5 cups of spinach or 6.3 cups of broccoli in order to get 2.0 mg of the vitamin. It is easy to understand why deficiencies are so common. This is exactly why a multiple vitamin is good insurance for a healthy life. When you realize that every protein molecule made must have vitamin B-6 present, it becomes a necessity that you provide the adequate amounts for your body to function properly.
A most interesting comparison is that of potassium, a mineral that is essential for electrolyte balance, proper nerve functioning, proper heart rhythm, and many other functions. It is essential in that too much or too little potassium and you die. We have all been schooled by Chiquita Corporation that bananas are the food choice to receive your potassium. However, when you look at potassium containing food and their nutrient densities with respect to potassium, you get an entirely different picture. Beet greens contain the highest ND at 26, followed by Chinese cabbage at 19.6, celery at 18.9, parsley at 16.8, cauliflower and mushrooms at 14. Where is the banana? It turns out that banana is 45th on the list of potassium rich food with a ND of 4.3. How can we be fooled so badly? It is true that one banana gives us 451 mg of potassium, but one sweet potato has the same Calorie content and 397 mg of potassium. 48 Calories or two cups of cauliflower would provide you with 712 mg of potassium.
Nutrient Density values are a valuable tool in choosing high quality foods. It is reported in the research literature that low nutrient density diets are leading our children to obesity. For more information on nutrient densities go to our web site at www.thevitaminsupplementstore.com
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