HEALTH & WELLNESS
& YOUR INPUT
High Glycemic Index Foods
Glucose = 100
Rice Bubbles, Corn flakes, most
sugary cereals, Wheat Bix, Baked Potato, Rice (other than Basmati), Watermelon, Corn
chips, Jelly beans and Lollies.
Medium Glycemic Index Foods
Muesli, Puffed Wheat, White and
Mixed Grain Breads, Potato, Sweet-corn, Pineapple, Mango, Bananas, Rockmelon, Raisins,
Biscuits (most), Shredded Wheatmeal
Low Glycemic Index Foods
Porridge Oats, Oat Bran, Barley
Bran, All Bran, Mini Wheats, Sultana Bran, Rye Bread (most), Pumpernickel Bread, Wholemeal
Bread (most), Pasta, Baked beans, Butter Beans, Soy beans, Chick Peas, Lentils, Sweet
Potato, Apples, Oranges, Grapefruit, Cherries, Peaches, Pears, (low sugar) Ice-cream, Basmati rice
What happens if I eat too much "GOOD" Carbohydrate?
When carbohydrate intake exceeds energy expenditure (even if it is all LOW
GI), the excess glucose will be converted into FAT. A person eating more carbohydrate than
their body uses will become FAT.
Glycemic Index: What does it mean
The Glycemic Index (GI) is the rate at which a food is broken down in the
body to produce GLUCOSE. It applies to foods known as CARBOHYDRATES that we might refer to
a STARCHY FOOD. Carbohydrates include BREADS and all cakes, cereals, biscuits, chips and
the like. It also includes all fruit, beans and some starchy vegetables, especially
High Glycemic index foods release glucose rapidly in the blood stream and
should usually be avoided. Most fast foods are high GI. Low GI foods release glucose
slowly and are encouraged. The remainder not surprisingly are medium GI.
Excess glucose is
converted to FAT so even though GI relates to carbohydrates, it also has a
great deal to do with CHOLESTEROL and all those other worrisome words.
What happens to carbohydrate after I eat it?
All carbohydrates are broken down to glucose. The brain and liver can use
the glucose immediately for energy. Other cells require the Pancreas to produce Insulin to
assist them to take in the glucose. The glucose may then be used as a source of energy for
Insulin has many other important roles. A major role is to stimulate the
liver and muscle to convert glucose to glycogen for storage. Whenever blood glucose
becomes low, the glycogen can be converted back to glucose for energy. Cells need glucose
for energy. Glucose can be produced from fat but it is a much more complex process.
What happens if I eat high GI Food?
High Glycemic Index foods release glucose rapidly and this produces high
blood levels of glucose. The body reacts by producing INSULIN from the pancreas. If this
is done frequently then the cells become overloaded in their attempt to respond to insulin
and take in the glucose. Like most situations of "drug" dependence, the cells
gradually build up a condition known as INSULIN RESISTANCE. They require higher and higher
levels of insulin in order to move the glucose into the cells.
Limited GLYCOGEN Storage Capacity
Our bodies can only store 15% of total body weight as glycogen and only 5% of Liver weight
as glycogen. The remainder of the glucose is converted into fat. Five per cent of liver
weight is 50 grams, about the weight of half an apple.
The HELP TRIANGLE and BLACK HOLE of ILLNESS
People who eat high enough quantities of
low and medium GI food can easily find that they are in the "HELP TRIANGLE"
situation shown opposite. They can move out of this situation by merely
reducing their overall intake of carbohydrate and my excluding any other
than low GI carbohydrate.
People who don't change, will develop ONE OR MORE of the symptoms shown as the "BLACK HOLE" of illness.
Frequent intake of high GI foods is at least partly responsible for
conditions as diverse as OBESITY and ROAD RAGE!
The Pancreas produces INSULIN and GLUCAGON
The Pancreas is able to produce both INSULIN and GLUCAGON. When blood
sugar is high it produces Insulin and when blood sugar is low it produces glucagon.
Insulin converts glucose to glycogen and glucagon converts glycogen to glucose.
Intake should balance Expenditure
Like any MACHINE, intake needs to balance output. So with the APPROPRIATE
INTAKE of low GI carbohydrate for ENERGY EXPENDED the body should be in perfect balance.
THE BLACK HOLE OF ILLNESS
Your individual response is
influenced by your genes
Your Pancreas fails to produce sufficient Insulin. You become a
Insulin Resistance prevents Magnesium from entering your cells.
The cells of your blood vessels contract causing you to have HIGH BLOOD PRESSURE
Insulin Resistance causes cells to build up high levels of
Sodium. This leads to FLUID RETENTION and CONGESTIVE HEART FAILURE
Insulin Resistance causes glucose to be converted into low
density CHOLESTEROL (the bad type) and TRIGLYCERIDES. This is a further risk factor in
CORONARY HEART DISEASE
High blood Glucose stimulates the endothelial cells lining the
arteries to divide. This causes thickening of the arteries, ARTERIOSCLEROSIS
Both high Insulin and high Glucose stimulate cell division (in
general) increasing your risk of
High Glucose suppresses IMMUNITY and increases susceptibility to
High Glucose depletes VITAMIN B1 (THIAMINE) which is known as the
SELF-ESTEEM vitamin. This causes or increases ANXIETY.
For information on how to
overcome any problems of reproduction natural