Most of what we eat is converted to the sugar glucose in the body. Glucose is used by the cells (via the hormones insulin and cortisol) in our body for energy to perform daily functions. Glucose is “blood sugar.” When our blood sugar function is normal, our glucose levels gently rise and fall as food is digested. Proper blood sugar function means maintaining a good insulin/glucose/cortisol balance in the body. This is primarily accomplished by eating what is called a "low glycemic load diet."
In the last five years or so, evidence has continued to build that the glycemic load of the diet is an extremely important factor in health. Recent studies have shown that high glycemic diets cause poor blood sugar regulation and can ultimately lead to dementia, heart attacks and strokes, metabolic syndrome (also called insulin resistance or Syndrome X), diabetes, and cancer.
What is glycemic load?
The glycemic load is a relatively new way to assess the impact of eating carbohydrates. The glycemic load takes into account not only how fast a particular carbohydrate turns into sugar, but also how much of that carbohydrate is in your serving of food. Combining these two measurements allows us to measure a food's true effect on our blood sugar. Foods containing a high concentration of sugar or white flour typically have high glycemic loads.
(For a more in-depth description of glycemic load, plus actual values for the glycemic load of particular foods, one place to visit is David Mendosa's website.)
Who is most negatively affected by a high glycemic load diet?
Those of us who:
- are obese
- have a history of eating disorders
- have a history of chronic dieting
- are vegetarians that regularly eat refined sugar and refined grains
For various reasons, these different groups of people seem to have the most problems with balancing blood sugar; high glycemic load diets seem to be more dangerous and damaging in these individuals. With obesity, the problem is usually that blood sugar levels remain chronically high. For people with a history of anorexia, bulimia, or chronic dieting, and for vegetarians that eat too much sugar and refined carbs, the problem is usually due to a condition called "reactive hypoglycemia," in which blood sugar levels fluctuate between extremely high and extremely low.
Symptoms of blood sugar imbalance
The symptoms of unbalanced blood sugar are varied, but usually include increased appetite, food cravings, and fatigue and drowsiness after eating a meal. Those with chronically high blood sugar levels may not notice any symptoms at all. But those with reactive hypoglycemia, in which blood sugar plunges dangerously low, may experience a wide range of symptoms affecting the whole body. Since the brain is most sensitive to changes in blood sugar levels, the first signs of hypoglycemia are typically nervousness, faintness, dizziness, and weakness. Other signs and symptoms commonly experienced by those with hypoglycemia include:
- Irritability
- Unexplained exhaustion
- Tremors
- Cold Sweats
- Depression
- Vertigo
- Headaches
- Digestive disturbances
- Forgetfulness
- Insomnia
- Constant worrying
- Anxiety
- Confused thinking
- Palpitations
- Muscle pain
- Indecisiveness
- Numbness
- Crying spells
- Lack of sex drive
- Allergies
- Lack of coordination
- Muscle cramps or twitching
- Poor concentration
- Sighing and yawning
Basic guidelines for reducing glycemic load
Research shows that all of us, whether we experience blood sugar imbalances or not, can benefit tremendously by eating a low glycemic load diet. The basic guidelines to follow include:
- Increasing consumption of whole grains, nuts, legumes, fruits and nonstarchy vegetables
- Decreasing consumption of starchy high-glycemic index foods like potatoes, white rice and white bread
- Decreasing consumption of sugary foods like cookies, cakes, candy and soft-drinks
A big part of my naturopathic practice involves educating and coaching patients on how to decrease cravings for high glycemic foods, and how implement these guidelines in a way that is realistic and achievable.
