Glycemic Index and Control
What is the glycemic index (GI)? is a scale that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after eating. Foods are scored 0-100. The lower the number the lower the glycemic index. A food with a GI of less than 55 will be a slow, steady release of sugar. Foods such as lentils, non-starchy vegetables and most fruits fit in the low GI category. Foods with a GI of greater than 70 cause a rapid spike in BG. Foods in this category include pastries, sugars, white rice, all processed snacks, and white breads.
Low GI foods stabilize energy, reduce cravings and support better glycemic control. Glycemic control is especially important for diabetics, pre-diabetics, those with insulin resistance, and those with metabolic syndrome.
The consequences of poor glycemic control on the cellular level (blood sugar spiking often) include:
- Oxidative stress: repeated glucose spikes increase free radical production, damaging DNA, proteins, and cell membranes.
- Inflammation: elevated blood sugars trigger low grade inflammation, contributing to insulin resistance and tissue damage.
- Mitochondrial dysfunction: Cells become less efficient at producing energy, leading to fatigue and metabolic slow down.
- Glycation: Excess glucose binds to proteins and lipids, forming advanced glycation end products (AGEs) that accelerate aging and impair cellular repair.
What that looks like on the body is accelerated skin aging, weight gain and fat storage, acne and inflammatory skin conditions (such as psoriasis), and hair thinning. Over time These effects can contribute to visible signs of premature aging, and increase the risk of diabetes, cardiovascular disease and neurodegeneration.
Not everybody responds to foods the same way. For those that already have insulin resistance, they will be more prone to spiking a blood sugar with even low GI foods. In health care, I have been seeing a much higher rate of insulin resistance in even the very athletic population. The underlying cause for this is variable, and in many cases, unknown. I recommend everyone monitor their blood glucose for at least 30 days to see how you respond to each food item. This will help guide your food choices and elevate your overall wellbeing.
I recommend Lingo continuous glucose meter (CGM). it's efficient, inexpensive, and provides valuable insight. Lingo is easy to apply to the back of your upper arm (triceps area) and stays on for 2 weeks. You have the option of purchasing a 2 week, 4 week or 6 week monitoring system. The next step is to download the app and start monitoring your response to foods! Follow my Instagram @revitalizehealtcda for my experience with Lingo.
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