By DR. THOMAS ARCHIE
What does the term "glycemic index" mean, and why is it important to you? Everyone knows someone with high blood pressure, high cholesterol, diabetes or who is overweight. The winter season is a good time to write about this topic because our diets then are often high in sugar and fats.
The glycemic index tells you how quickly sugar is released from food in your body and stored as fat. Sugars are stored with the help of insulin, which is secreted by the pancreas. A food with a high glycemic index causes a rapid spike in the level of insulin released into the blood stream.
After a while, our cells become overwhelmed with these high, spiking insulin levels, and the cells' receptors for insulin begin to shut down. The pancreas starts making even more insulin to take care of the sugar levels, and a vicious cycle gets going. Pretty soon, your insulin levels stay high all the time, even when you have not had anything to eat for 12 hours.
You might ask, "Why should I care about my insulin level?" Well, it is becoming very clear that the metabolic syndrome (high blood pressure, high triglycerides, low HDL cholesterol, high fasting blood sugar and obesity) is directly related to high insulin levels. These high insulin levels are directly related to the food we eat. Metabolic syndrome accelerates the time to diabetes and heart disease and is present in half of Americans at age 65.
It is more effectively reversed with lifestyle changes (nutrition, exercise and supplements) than with medications. So in order to decrease your chances of gaining weight and developing high blood pressure, high cholesterol or diabetes, there are a few things you can change about the way you buy and cook food.
Do yourself a favor—learn about the glycemic index of foods. Foods with a high glycemic index (bad stuff) include breads, cereals, sugar, instant grains, white rice, corn, white potatoes, bananas, cookies and ice cream.
Medium-level glycemic index foods include yams, sweet potatoes, regular oatmeal (not instant), some canned beans, apples and peas.
Low-level glycemic index foods (the most healthy) include fresh cooked beans, lentils, lima beans, milk, yogurt, grapes, peaches, cherries, grapefruit, broccoli, cauliflower and everyone's favorite, Brussels sprouts. Yum!
Regular exercise (especially within the hour of a meal) helps keep blood sugar low, as muscles require glucose for function. Certain supplements have been shown to help reduce glucose and insulin levels and to assist in the reversal of metabolic syndrome.
For more information about healthy nutrition and your quality of life, see www.glycemic.com or the book "Syndrome X" by Challem, Berkson and Smith, or attend my free Brown Bag lecture called "The Cardiometabolic Syndrome" on Wednesday, Feb. 24, from 12:15-1:15 p.m. at St. Luke's Clinic in Hailey.
Dr. Tom Archie is an integrative family physician at St. Luke's Wood River Family Medicine in Hailey. He has expertise in medical acupuncture and functional medicine.
