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GLYCEMIC INDEX

https://bit.ly/3YoQQQ8

 

SIMONE SUPER ENERGY HAS A LOW GLYCEMIC INDEX (GI) of 42 even though the “Added Sugars” are 17 gm because FRUCTOSE is the dominant sugar (GI = 23) and ribose has a negative glycemic index. 

 

The Glycemic Index (GI) of a food or drink is the effect it has on the body’s blood sugar levels.  Each individual sugar has a different Glycemic Index.  Foods or drinks with a low Glycemic Index are absorbed slowly and cause a steady rise and fall in blood glucose levels and more sustained energy.  However, foods or drinks with a high Glycemic Index will force blood glucose levels to rise and fall quickly causing you to feel a burst of energy followed fatigue. 

 

INDIVIDUAL SUGAR

GLYCEMIC INDEX

GLUCOSE

100

SUCROSE – table sugar

(50% Glucose + 50% Fructose)

65

LACTOSE

46

FRUCTOSE

23

THERE ARE FOUR CATEGORIES OF GLYCEMIC INDEX  

GLYCEMIC INDEX 

RANGE

EXAMPLE

HIGH

70 – 100

Glucose = 100

MODERATE

56 – 69

Bananas, raisins, sweet potatoes

LOW

Less than 55   

SIMONE SUPER ENERGY, fruits, vegetables, beans, dairy

ZERO

0

Meats, Fish, Oils

 

 

The higher the Glycemic Index, the higher the spike in blood sugar over time. Low Glycemic Index foods or drinks keep blood sugar levels lower.   

A Comparison of Blood Glucose Over Time for High and Low GI Foods. 


Why Are The Glycemic Index Numbers Important?

A low glycemic index diet has been associated with improvements in:

  • Cancer Risk Decreased [1,2] 

  • Obesity [3-5]

  • Type 2 Diabetes [5-8]

  • Gestational Diabetes [9]

  • Metabolic Syndrome [10]

  • Polycystic Ovary Syndrome (PCOS) [11]

  • Nonalcoholic Fatty Liver Disease (NAFLD) [12]

  • Dyslipidemia [13]

  • Hypoglycemia [6]

 


References

U.S. Government, Veterans Administration: GLYCEMIC INDEX  https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Glycemic-Index.pdf

https://www.fns.usda.gov/usda-fis/usda-foods-database  Glycemic index chart – Complete (600+) list from all sources.

https://foodstruct.com/glycemic-index-chart

https://www.sugarnutritionresource.org/news-articles/what-is-the-glycemic-index-of-sugar

1. Turati F, Galeone C, Augustin LSA, La Vecchia C. Glycemic Index, Glycemic Load and Cancer Risk: An Updated Meta-Analysis. Nutrients. 2019 Oct 2;11(10):2342. doi: 10.3390/nu11102342. PMID: 31581675; PMCID: PMC6835610.

2. Gnagnarella P, Gandini S, La Vecchia C, Maisonneuve P. Glycemic index, glycemic load, and cancer risk: a meta-analysis. Am J Clin Nutr. 2008 Jun;87(6):1793-801. doi: 10.1093/ajcn/87.6.1793. PMID: 18541570.

3. Thomas DE, Elliott EJ, Baur L. Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database Syst Rev.2007(3):Cd005105. 

4. Zafar MI, Mills KE, Zheng J, Peng MM, Ye X, Chen LL. Low glycaemic index diets as an intervention for obesity: a systematic review and meta-analysis. Obes Rev. 2019;20(2):290-315. 

5. Zafar MI, Mills KE, Zheng J, et al. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2019;110(4):891-902. 

6. Thomas D, Elliott EJ. Low glycaemic index, or low glycaemic load, diets for diabetes mellitus. Cochrane Database Syst Rev. 2009;1(1). 

7. Ojo O, Ojo OO, Adebowale F, Wang X-H. The effect of dietary glycaemic index on glycaemia in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2018;10(3):373. 

8. Wang Q, Xia W, Zhao Z, Zhang H. Effects comparison between low glycemic index diets and high glycemic index diets on HbA1c and fructosamine for patients with diabetes: A systematic review and meta-analysis. Prim Care Diabetes. 2015;9(5):362-369. 

9. Tieu J, Crowther CA, Middleton P. Dietary advice in pregnancy for preventing gestational diabetes mellitus. Cochrane Database Syst Rev.2008(2):Cd006674. 

10. Schiltz B, Minich DM, Lerman RH, Lamb JJ, Tripp ML, Bland JS. A science-based, clinically tested dietary approach for the metabolic syndrome. Metab Syndr Relat Disord. 2009;7(3):187-192. 

11. Moran LJ, Ko H, Misso M, et al. Dietary composition in the treatment of polycystic ovary syndrome: a systematic review to inform evidence-based guidelines. J Acad Nutr Diet.2013;113(4):520-545. 

12. Zivkovic AM, German JB, Sanyal AJ. Comparative review of diets for the metabolic syndrome: implications for nonalcoholic fatty liver disease. Am J Clin Nutr. 2007;86(2):285-300. 

13. Goff LM, Cowland DE, Hooper L, Frost GS. Low glycaemic index diets and blood lipids: a systematic review and meta-analysis of randomised controlled trials. Nutr Metab Cardiovasc Dis. 2013;23(1):1-10. 

14. Livesey G, Taylor R, Livesey HF, et al. Dietary glycemic index and load and the risk of type 2 diabetes: a systematic review and updated meta-analyses of prospective cohort studies. Nutrients. 2019;11(6). 

15. Zhang JY, Jiang YT, Liu YS, Chang Q, Zhao YH, Wu QJ. The association between glycemic index, glycemic load, and metabolic syndrome: a systematic review and dose-response meta-analysis of observational studies. Eur J Nutr.2020;59(2):451-463. 

© 2022 Charles B. Simone, M.MS., M.D.