Glycemic Index (GI)

GI and GL of: Lentils? Raw strawberry? Strawberry Jam?

22 and 4 40+/-7 and 1 51+/-10 and 10

GI and GL of: -Bagel? Baguette? Rye-Kernel?

72 and 25 95+/-15 and 15 46 and 5

GI and GL of: Wonder enriched white bread? Healthy choice hearty 7-grain bread? pancakes?

73+/-2 and 10 55+/-6 and 8 ??

What is the effect of high GL diets related to energy and fatigue?

A rapid increase of insulin immediately following a meal ultimately causes glucose to fall below fasting levels leading to fatigue and low energy called rebound hypoglycemia

Is GL or GI generally held to be a more accurate measure of a food's overall effect on serum glucose and pancreatic insulin release?

GL

What is a useful predictor of HDL levels in youth?

GL

What is the formula for calculating GL (glycemic load)

GL=(GI x amount of carbs in grams)/100

What are the 2 reference value foods used to compare a food of interest when referring to the glycemic index? What value are they assigned? why?

Glucose and white bread 100 Cause fastest and most dramatic rise in serum glucose

What is the association between the risk for type 2 diabetes, CVD, and certain cancers and the long term GL of a high GL diet?

Higher risk for: -cancers- breast, prostate, colorectal, upper aerodigestive, gastric -T2DM -CVD

________________has been found to increase the production of ROS, with resultant oxidative cellular damage and triggering of ____________ responses.

Hyperglycemia inflammatory

What is the relationship between increases in GI and postprandial blood glucose and/or insulin levels?

In healthy individuals, increases in GI predict stepwise increases in postprandial BG and insulin

What is the effect on subsequent meals when the prior meal is low GL?

Leads to a lower glycemic response to subsequent meal and diminished food cravings

What affect does strict adherence to a Mediterranean diet have on CRP, IL-6, homocysteine, and fibrinogen levels as compared to individuals not on that diet (study of 3000 individuals in Greece)?

Lower levels of all suggesting lower inflammation

You are not responsible for memorizing the table of GI/GL, however, you should look up the foods you commonly eat, the foods your friends and family eat, or the ones about which you are most curious.

Poop on that

What is the outcome of implementing a low GL diet on abdominal obesity, cholesterol, and glycemic control?

Substantial and sustained improvements

Summarize the current understanding about the relationship a low GL diet to inflammation.

Summarize the current understanding about the relationship a low GL diet to inflammation.

Long term high GL diet puts you at risk for what 3 diseases?

T2DM, CVD, and certain cancers

How is GL different than GI?

Takes into account how rapidly a food's carbs are converted to glucose and the relative amounts of carb food contains in avg setting

Is GL useful as a predictor of HDL levels in youth?

Yes

Fatigue from rebound hypoglycemia when consuming high GL diets can be largely reduced by doing what?

reducing/cutting high GL foods from diet

What is the effect on risk of MI when saturated fat is replaced by a high GI carbohydrate diet?

increased risk of MI

Diets ____ in GL and high in fiber may increase plasma adiponectin concentrations. Adiponectin may improve insulin sensitivity, ________ inflammation, and ameliorate glycemic control. ___________ adiponectin levels are associated with better glycemic control, more favorable lipid profile, and __________ inflammation.

low reduce Higher, reduced

What type of meal would you eat to lower your food cravings and decrease glycemic response to subsequent meals?

low GL meal

Glycemic index is a measure of what?

quality

Glycemic load is a measure of what?

quality and quantity

Compare the GI and GL of the following foods Bagel (white), Baguette (white), Rye-kernel (whole-grain pumpernickel), Wonder enriched white bread, Healthy choice Hearty 7-grain bread, pancakes, Lentils, raw strawberry, strawberry jam.

a. Bagel (white)- GI 72, GL 25 b. Baguette (white)- GI 95+/-15, GL 15 c. Rye-kernel (wholegrain)- GI 46, GL 5 d. Wonder enriched white bread- GI 73+/-2, GL 10 e. Healthy Choice hearty 7-grain bread- GI 55+/- 6, GL 8 f. Pancakes- g. Lentils- GI 22, GL 4 h. Strawberry- GI 40 +/- 7, GL 1 i. Strawberry jam- GI 51 +/- 10, GL 10

What is glycemic load (GL)?

a. GL is a more accurate measure of a food's overall effect on insulin and glucose levels

In a prospective study of 53,644 men and women, what was the effect on the risk of myocardial infarction when saturated fat was replaced with carbohydrates with a high GI? What was the effect when saturated fat was replaced by a low GI carbohydrates?

a. High GI- increased risk for MI b. Low GI- decreased risk for MI

Learn the Practical Clinical Guidelines on p. 791.

a. Increase consumption of fruits, vegs, legumes b. Consume underripe fruits, esp bananas c. Consume grain prods processed according to traditional rather than modern methods d. Avoid puffed gains and finely ground flour or grain prods e. Acid in food lowers GI f. Limit intake of potatoes and concen sugars g. Consume high glycemic foods with fat and prot to reduce GI h. Reduce consumption of white foods and increase multicolored, whole, non-processed foods

Use the offered example of the difference in GI and GL for watermelon (p.793) as an example to better appreciate how the concept affects blood glucose.

a. Low GI->low GL b. But high GI does not necess mean high GL c. Watermelon is rapidly converted to glucose but contains little absolute carb content so could have a high GI, yet low GL

What is the effect on risk of MI when saturated fat is replaced by a low GI carbohydrate diet?

decreased risk of MI