history of the glycemic index - johanna burani, ms, rd, cde
DESCRIPTION
What is the glycemic index, and what foods are listed? How did it evolve, and what is the research behind it? Registered Dietitian Johanna Burani, MS, RD, CDE examines the history of the GI. [Also available with narration at http://www.EatGoodCarbs.com]TRANSCRIPT
Johanna Burani, MS, RD, CDE
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A scale from 0-100 that ranks digested carbohydrates
by how much they raise blood glucose levels compared
to a reference food (glucose).
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Starches: breads, breakfast cereals, pasta, rice, soups
Starchy vegetables: corn, legumes, peas, potatoes, winter squash
Dairy: milk, yogurt
Fruit: all forms (fresh, frozen, dried, canned)
Sugars: honey, maple syrup, white/brown sugar
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Proteins Meats Poultry Fish Eggs Cheese
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Fats Oils Butter Margarine Shortening
Carbohydrates = body’s fuel of choice
The body chooses carbohydrates first to break down into immediate energy.
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1981, David Jenkins and team, University of Toronto
Alternative system for classifying carbohydrates
Not based on the exchange system
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All digested starches produce similar after-meal blood glucose responses (low).
All digested sugars produce similar after-meal blood glucose responses (high).
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62 commonly eaten carbohydrates
5 – 10 healthy fasting volunteers
Blood glucose responses to test food measured over 2-hour period
Compared to an average of three blood glucose responses to reference food (glucose) measured over 2-hour period
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Low 0-55
Moderate 56-69
High 70+
Different carbohydrate sources raised blood glucose levels to varying degrees:
white bread (starch) = GI value of 69 = high
ice cream (with sugar) = GI value of 36 = low
Carbohydrates should be classified by their physiological impact on the body rather than on their chemical structure.
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UK Diabetes
Diabetes Australia
European Association for the Study of Diabetes
American Diabetes Association
Canadian Dietetic Association
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www.GlycemicIndex.com
www.FIFTY50.com
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