Carbohydrate Intake and the Control of Glycaemia - blood sugar levels
The existence of a link between diabetes and coronary heart disease (CHD) has long been established. What is not emphasized enough is the existence of the same relationship when it comes to the pre-diabetic conditions that are "impaired fasting glucose" (IFG) or insulin resistance. In one instance, the pancreas is starting to have difficulty supplying an adequate quantity of insulin and in the other instance, the cells are exhibiting resistance to the action of insulin. In the bloodstream, the results are the same: glucose levels rise too high and remain too high for too long a period of time.
Our western eating habits very often have something to do with this unfortunate situation. Today we tend to gobble a quick overload of refined carbohydrates such as white bread, sodas loaded with sugar...etc. And most of all we have become accustomed to "maximize" the size of our meals...leading to un-noticed chronic overeating.
The net result is generally that a very large quantity of simple sugars is entering the bloodstream in a concentration that we are not genetically programmed to handle. The consequences are devastating. Throughout the western world, the incidence of IFG and Diabetes type 2 is rising dramatically. We have simply developed a habit of "Too much and too fast". For example, the megasized soft drinks we order can contain more than 60 grams of sugar or 240 Kilocalories...and the fries have not been counted yet! With no fibers to slow the absorption of these simple sugars, glycaemia (the measure of glucose in the blood) is going to shoot upwards in just a few minutes.
Granted, we have come to love our mega-sized portions, but this is very much as if 80 people tried to board the 12 o'clock bus that seats only 45 ! It may seem logical to instruct half of the people to take the 12 o'clock bus and the other half to board the 1 o'clock bus. The same reasoning applies when it comes to the ingestion of carbs. Translated: one can keep the ingestion of some carbs for the morning or afternoon break. One can also choose a source of carbs that take longer to enter the blood stream, such as whole grain, the so-called complex carbs that are digested more slowly. Fibers also slow down the absorption of carbohydrate. One's glycaemia increases more slowly when a given amount of carbs are ingested in a food rich in fiber as opposed to the same amount delivered in the concentrated form. A tool was developed to help people determine how fast different types of food increase their blood sugar levels; this tool is called the glycemic index. It can be very useful in controlling one glycaemia. An article appearing in the next issue will describe the glycemic index and its usefulness.
For now let us remember that:
Our western eating habits very often have something to do with this unfortunate situation. Today we tend to gobble a quick overload of refined carbohydrates such as white bread, sodas loaded with sugar...etc. And most of all we have become accustomed to "maximize" the size of our meals...leading to un-noticed chronic overeating.
The net result is generally that a very large quantity of simple sugars is entering the bloodstream in a concentration that we are not genetically programmed to handle. The consequences are devastating. Throughout the western world, the incidence of IFG and Diabetes type 2 is rising dramatically. We have simply developed a habit of "Too much and too fast". For example, the megasized soft drinks we order can contain more than 60 grams of sugar or 240 Kilocalories...and the fries have not been counted yet! With no fibers to slow the absorption of these simple sugars, glycaemia (the measure of glucose in the blood) is going to shoot upwards in just a few minutes.
Granted, we have come to love our mega-sized portions, but this is very much as if 80 people tried to board the 12 o'clock bus that seats only 45 ! It may seem logical to instruct half of the people to take the 12 o'clock bus and the other half to board the 1 o'clock bus. The same reasoning applies when it comes to the ingestion of carbs. Translated: one can keep the ingestion of some carbs for the morning or afternoon break. One can also choose a source of carbs that take longer to enter the blood stream, such as whole grain, the so-called complex carbs that are digested more slowly. Fibers also slow down the absorption of carbohydrate. One's glycaemia increases more slowly when a given amount of carbs are ingested in a food rich in fiber as opposed to the same amount delivered in the concentrated form. A tool was developed to help people determine how fast different types of food increase their blood sugar levels; this tool is called the glycemic index. It can be very useful in controlling one glycaemia. An article appearing in the next issue will describe the glycemic index and its usefulness.
For now let us remember that:
- One can avoid instant carbohydrate overload by spreading the ingestion in time (small between meals snacks...etc)
- To slow down the absorption of glucose, one can choose the complex carb variety contained in wholegrain sources.
- One can add fiber to the diet in the form of vegetables and legumes (Chick peas, kidney beans etc)
Reference
See also : The American Diabetes Association on Carbohydrate, use the link in our e-Library
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