026: What is Glycemic Index and is it Important?

Simple, Healthy Choices for Weight Loss

In this episode, Dr. Steve explains the concept of glycemic index and glycemic load and why it is important to understand them. He also highlights the importance of the insulin index and its role in diabetes management and how it is affected by the type of food we eat. The episode concludes with tips on how to keep insulin levels low, including eating carbs with protein, fiber, and vegetables and avoiding processed foods.

[00:01 - 08:09] Understanding Glycemic Index and Load

● Glycemic index ranks carbohydrate-containing foods based on their ability to raise blood glucose levels.

● Glycemic load takes into account the normal portion size of food to accurately measure its impact on glucose levels.

● Fructose may rank low on the glycemic index, but it is still toxic and should be avoided.

● Maltodextrin has a higher glycemic index than glucose and is often added to foods with artificial sweeteners.

[08:10 -11:08] Importance of Glycemic Load

● Glycemic load considers both the glycemic index and the portion size of carbohydrates for accurate measurement.

● Glycemic load is calculated by multiplying the glycemic index by the grams of carbs in a normal serving, and then dividing by 100.

● Glycemic load provides a better understanding of the glucose response to food than the glycemic index alone.

[11:09 -16:54] Insulin Index: A Better Way to Manage Diabetes

● Insulin is more important than glucose when it comes to diabetes management.

● The insulin index measures insulin response to food, including protein and fat, not just carbohydrates.

● Processed foods with a combination of fat, carbs, and vegetable/seed oils can cause inflammation in the body.

● To keep insulin levels low, it is better to eat carbs with protein, fruits, and veggies and have desserts after a meal rather than waiting.

[16:55 - 21:18] Closing Segment

The cephalic phase and incretin release can also raise insulin levels, even without food in the gut.

Artificial sweeteners can cause insulin spikes and hunger.

Glycemic load and insulin index are better indicators of food's impact on insulin than glycemic index alone.

Eating carbs with protein, fiber, and vegetables can slow down absorption and keep insulin levels low.

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Tweetable Quotes:

"Glycemic index ranks all carbohydrate containing foods according to their ability to raise your blood glucose levels." - Dr. Steve Hughlett

“Insulin index is by far the best way to be able to test whether a food is good for you or not.” - Dr. Steve Hughlett

“There is nothing in nature where you have a carbohydrate and a fat mixed together. The only time you see that is in manmade food.” - Dr. Steve Hughlett

"Processed carbs are by far the worst on the insulin index." - Dr. Steve Hughlett