Posted on: Saturday, October 4, 2003

PRESCRIPTIONS
Glycemic load is what should matter

By Amy Tousman

Q. Should I eat foods with a low glycemic index to lose weight and control my diabetes?

A. You'd be better off paying attention to the glycemic load of foods. Let's talk about the distinction.

Carbohydrates in foods such as rice, fruits and vegetables turn into sugar during digestion. The glycemic index measures how quickly these sugars enter your bloodstream. Foods that release their sugar into the bloodstream quickly are said to have a high glycemic index.

Books such as "Sugar Busters," "Dr. Atkins New Diet Revolution" and "The Zone" promote the idea that high-glycemic-index carbohydrates lead to obesity. They suggest that these foods cause excess insulin in blood. The authors believe this increases our appetites, resulting in weight gain.

The truth is that carbohydrates only cause a temporary rise in insulin levels. This is a natural body process and not an unhealthy one. There is no evidence that excess insulin increases your appetite. Some research suggests insulin actually suppresses the appetite.

Combining foods in a meal such as meat with rice or peanut butter with bread changes the glycemic index. Fat and protein in the meal also influence blood sugar levels.

The glycemic index does not tell you everything you need to know. For example, a carrot and table sugar have a similar glycemic index. Yet, common sense tells us that carrots are healthier than table sugar. The glycemic index also does not take the amount of carbohydrates in a typical portion of carrots into account.

The glycemic index is based on the amount of a food that provides 50 grams of carbohydrate. In the case of carrots, you'd need 1› pounds. One carrot has very little carbohydrate.

A measurement called the glycemic load is a more accurate measure. It is calculated by multiplying the carbohydrates in a serving by the food's glycemic index. Carrots have a low glycemic load. So their effect on blood sugar is negligible.

High-glycemic-load foods, such as white rice, are often low in fiber. You'll end up eating larger portions of low-fiber carbohydrates to feel full. Overeating these foods regularly can contribute to weight gain, diabetes and heart disease.

To keep the glycemic load of meals in control:

• Choose brown rice, and whole grain breads and cereals.

• Increase fresh fruits and vegetables.

• Eat fewer foods with added sugar.

• Limit meals and snacks that contain only carbohydrates. Include protein and some healthful fats.

• Eat small, frequent meals to control blood sugar and hunger.

Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic and Hospital.

Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.