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Quiz Your Glycemic Index Intellect

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April 8, 2010
	Dr. Gary Huber : Head Medical Ego

I am still amazed at the amount of confusion that I see when the topic of Glycemic Index arises. I guess this is no more alarming than the confusion I face when trying to assemble my yearly tax return. So let’s go through a little quiz that will highlight some of the basic principles of the glycemic index so that you can effectively use this tool to manage your diet and health and help you maintain your optimal weight.

1. What is the Glycemic Index?
A. A measure of the fat content in food.
B. A measure of carbohydrate content in food
C. A measure of how fast sugar is released from food.
D. A formula for calculating belly and thigh growth.

The answer is C, but D may also apply indirectly. Carbohydrates are sugars, and are released from plant foods to fuel your body. But if these sugars are released in a rapid fashion then they will lead to a skyrocketing blood sugar, followed by rising insulin. These high glycemic foods, if repeatedly eaten, will lead to a trend toward diabetes and a trend toward weight gain. Animal foods like chicken, eggs, fish and beef have no carbohydrates and thus NO glycemic index or a glycemic rating of zero.

2. If the glycemic index is a scale between 0 and 100, what is the optimal glycemic index number for good health?
A. A high number is good as it ensures plenty of carbohydrate to fuel high energy output throughout the day.
B. The lower the glycemic index the better as this ensures a lower insulin response and a better control of blood sugar.
C. The exact number to shoot for is 55. This ensures a balance of good energy without getting too high.
D. I’m so confused that this isn’t fun any more.

If you chose “A” then you need to be a high output athlete. There is a place for high glycemic foods but it is limited to athletic endeavors where you are burning huge amounts of calories per hour such as a 10K run or a two hour bike ride at a high pace.

In a setting where you may burn more than 500 calories an hour for a prolonged time then yes a high glycemic food is needed to fuel your efforts. But if you are going to a yoga class, or a spinning class or working out for less than 45 minutes then your need for these foods is minimal.

The correct answer is B. Anytime you eat a high glycemic food such as a starchy carb like bread or potato, you are going to cause a rapid rise on blood sugar, which leads to insulin increase. Insulin tells your body to store fat. This will lead to diabetes over time.

A low glycemic food such as an apple or vegetables will lead to a slow steady release of sugar for stable energy output over a long time and a minimal amount of insulin. The less insulin you produce over your lifetime, the healthier you will be, the longer you will live and the less chance you have of ever developing high blood pressure, heart disease or stroke.

Answer C brings up the point that these numbers are far from exact. These numbers vary greatly depending on the source of the food. For example, America vs. Australian versions of processed foods, as well as American vs. other countries version of plant foods vary greatly in their glycemic response. Don’t get tripped up by the exact number as there is always a range.

For example, there are hundreds of different types of breads across the globe all different in terms of fiber content and type of grain used. I have seen glycemic index numbers ranging from 41 to 99 but the real take home message is that bread is typically a high glycemic index food and should be kept to a minimum in the diet.

My general guidelines are: low glycemic foods are less than 55 and should comprise the vast majority of the foods you eat. These will typically be whole foods like vegetables, fruit, nuts and seeds and very little if any processed foods.

Moderate glycemic index is between 55 and 65 and can make some regular appearances in your diet but should not be a dominant fixture. These foods are things like wholegrain bread, sweet potatoes, brown rice, some whole grain pastas.

Then there are the real high glycemic index foods above 65 and these are almost always processed foods like pretzels, bagels, boxed cereals, candy bars, and sugary treats.

Tomorrow we’ll continue with our quiz but leave the academic jargon behind, explore some real-life examples and see how smart you really are. I’ll also share my list of glycemic take-home points to live by for better health. One goes square against government recommendations, which I know few of you will find shocking.

Related: Quiz Your Glycemic Index Intellect (Pt. 2)