glycemic index

In this episode, I fill you in on some brief life updates and answer three questions I've recently been asked.

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There’s this idea that, somehow, tequila and mezcal are healthier to drink because sugar from agave has a lower glycemic index than other sugars. Our medical correspondent Dr. Ryan Aycock, the Cocktail MD, punctures a hole in that idea — and also cautions that, if that idea had been drinking shochu before he made that hole, the idea will bleed more profusely. All that and more in this episode of Agave Road Trip!

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Carbohydrates are the most abundant organic components in most fruits, vegetables, legumes, and cereal grains, and they are added as simple sugars to many processed foods to provide texture and flavor. The fundamental basic carbohydrate currency is glucose. Glucose serves as a precursor for synthesis of all other carbohydrates that are important components of body fluids, structural matrix, membranes, and cell surfaces.  Carbohydrates are critical for human life but not in the overabundant destructive form of simple sugars we are awash in when eating the Standard American Diet. Let's take a tour of the science, where we are, and the path away from chronic disease.

The Glycemic Index (GI). What is it? Why do we need to know about it in the world of Type 1 Diabetes Management?

In short, the Glycemic Index is a scale from 1 to 100 that tells you how fast and how hard a food will effect blood sugar levels. Scores at or near 100 will be converted to glucose almost immediately.

Andi Balog, a personal trainer and T1D nutritionist joins me on today's episode to discuss the GI index, her own journey as a Type 1 Diabetic and her passion for helping women with T1D lose weight.

Personally, I like to know the GI of foods to help me determine how I am going to bolus for certain foods and meals. It helps me decide how long the prebolus should be, do I need to split the dose or extend the bolus? Do I need to make any temp basal changes to cover the meal properly? The GI index is another tool I use to help me manage my daughter's Type 1 and use the insulin to the best of my knowledge. Enjoy the episode and see below for links mentioned in the show and where you can find Andi.

Andi's website for her business, Fit Little Peanut
Andi's Instagram @thet1dnutritionist
The Time Zone Converter Website
Website to look at GI of certain foods 

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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Mangos. It's one of the foods of the season and can be a delicious treat! Maybe you've heard someone tell you not to eat it if you're "trying to be healthy." Can that really be true? And if you want to eat it, how the heck do you cut it?! In just a few minutes Jenn gives us the rundown on how to properly weigh in. What to do daily, what to do monthly and above all, what to never do. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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Understanding glucose and glucose metabolism for better metabolic health. We discuss what the ideal glucose response looks like, and the difference between glycemic index, variability, and glycemic load of foods. What influences the glucose response and how to use strategies like nutrient timing and carbohydrates to control your response. As well as acute and chronic low-grade stress response, resistance training, sleep deprivation, and insulin. 

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Episode Overview: 

• 12:58 Casey’s Origin Story
• 23:02 What is Continuous Glucose Monitoring?
• 25:04 What is Glucose?
• 32:25 What Are The Normal Ranges Of Glucose?
• 39:40 Glycemic Index
• 49:57 Nutrient Intake and Timing
• 56:59 Stress And The Effects On Glucose
• 1:02:37 Breathwork Effects On Glucose
• 1:05:21 Resistance Training and Glucose
• 1:10:55 The Effects Of  The Time Of Day On Insulin
• 1:13:00 Is There A Way To Calculate Average Insulin Using CGM
• 1:17:00 The Future Of CGM

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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Watermelon is one of the foods of the season! From what it gives us, or doesn't give us(!), nutritionally to how to pick them and ways to use every last bit of the fruit, this nutrition nugget may surprise you! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.   Have an idea for a nutrition nugget?  Submit it here: https://saladwithasideoffriespodcast.com/#contact 

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Carbohydrates are the most abundant organic components in most fruits, vegetables, legumes, and cereal grains, and they are added as simple sugars to many processed foods to provide texture and flavor. The fundamental basic carbohydrate currency is glucose. Glucose serves as a precursor for synthesis of all other carbohydrates that are important components of body fluids, structural matrix, membranes, and cell surfaces.  Carbohydrates are critical for  human life but not in the overabundant destructive form of simple sugars we are awash in today when eating the Standard American Diet. Let's take a tour of the science, where we are, and  the path away from chronic disease.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Carrots! Have you heard they are packed with sugar and you want to stay away from them? I bet you've also heard they are good for your eyes. So how do we balance these facts? Do we eat carrots or avoid them? In just a few minutes Jenn answers these questions and more. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. 

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In this episode, we discuss:

* Dr. Jamie Seeman breaks down the correlation between glucose and sleep

*How and why it is transformative to get a continuous glucose monitor and new startups that allow you to bypass the red tape on getting the prescription

*Advice to those shifting over to a keto or carnivore diet, particularly what to expect regarding their sleep

*Why women especially need to be more mindful during this transition

*Hormones for women post-menopause

*Suggestion regarding women that suspect that their cortisol levels might be imbalanced. Working with their ob-gyn and how to go about the inquiry for testing

*The most exciting transformational findings that Dr. Jamie Seeman has seen since wearing her continuous glucose monitor and eating keto.

*Discussions on the activated charcoal, apple cider vinegar, "naked carbs," night-time protein, and berberine to impact glucose levels.

LINKS: 
Follow Dr. Jaime Seeman: 
https://www.instagram.com/doctorfitandfabulous/
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https://www.doctorfitandfabulous.com/

Continuous Glucose Monitor: 
Nutri Sense, https://www.nutrisense.io/
*Code DRFIT for a discount on Sign Up 
Virta Health if they are a diabetic:  https://www.virtahealth.com/

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Ever wonder what the glycemic index is, or what glycemic load means? We break it down for you and clarify why it's important to know what they both are.

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Why is sugar so bad?

• Sugar yields excess calories without a lot of real nutrition.
• Which in turn can have us gain excessive weight and fast.
• Moderate amounts of sugar can be healthy.
• The more sugar you eat, the more your body craves, the harder it becomes to regulate blood glucose, and in turn the more fat you will stir in your body.

What causes sugar cravings?

• What we give the body consistently our body attempts to maintain those levels.
• When we eat a diet high in sugar, as our body is finished with it, we start to crave more so our body can maintain the blood glucose level we have been providing it with. Consistently.

What are the different types of carbohydrates?

1. Sugar
2. Starches
3. Fiber

What type of carbohydrates are better for you health wise?

Complex Carbohydrates provide you with sustained energy because it takes longer to digest. We get these nutrients from many sources.

1. Legumes
2. Starchy vegetables
3. Grains

Simple Carbohydrates provides you with a quicker source of energy because it takes less time to digest. Not all simple carbohydrates are bad. We get these nutrients from many sources.

Good

1. Fruits
2. Vegetables

- Good because of the fiber involved it takes our body longer to digest them and use all the macronutrients they provide.

Bad

1. Cakes
2. Cookies
3. Soda
4. Ice-Cream
5. Energy drinks
6. Desserts

- Bad because the added sugars spike our blood glucose levels very quickly leaving use with a potential energy crash.

Why is fiber so important?

• Fiber helps our body turn food into waste.
• Fiber helps us feel fuller longer so we don’t over eat.
• Fiber aids in disease prevention, and helps prevent increased cholesterol levels and blood sugar levels.

What are the best sources of fiber?

1. Beans
2. Grains
3. Fruit
4. Vegetables
5. Legumes
6. Seeds
7. Nuts
8. Quinoa

How does fat and protein content help aid in glycemic index?

• Protein and fat have a lower glycemic index, because it slows the rate at which carbs are digested and absorbed.
• Which means they help balance out blood sugar levels and potential insulin spikes.

How does liquid verse solid content help aid in glycemic index?

Liquid Carbohydrate

• Think of a liquid carb like Gatorade.
• This source of carbohydrate is going to provide an immediate source of energy which is fantastic for someone needing to replace ATP in let’s say an endurance race. Although in relation to drinking Gatorade for enjoyment that immediate source of energy can convert into fat if not expended.

Solid Carbohydrate

• Think of a solid carb like fiber rich sources like beans.
• These are going to help in regulating energy intake and blood glucose levels.
• This helps you feeling full longer and provides long sustainable energy.
• Important to understand in endurance sports during the race some solid sources of energy can upset the stomach dramatically.

What does timing do when it comes to sport and energy performance?

• The higher the intensity of the sport or activity the faster we deplete the glycogen/ readily available energy stores.
• A pre workout meal that is high in carb and protein provides essential energy for the workout and prepares the body for muscle recovery.
• Intensity matched with duration of the activity also signals what is the best meal pre workout, during workout, and post workout.
• Some workouts like long endurance activities need to consume nutrients during the activity in order to sustain energy levels.
• Many fitness activities need to replace nutrients after the workout so muscles have time to recover.

Is timing effectiveness different for different types of sports?

Before Exercise

• Before exercise the purpose of eating carbohydrates is to provide essential energy stores for the activity.
• Much of the prescription of how much is individualized differently per person, activity type, and duration.
• The recommended for a performance edge is 1-4.5 grams of carbohydrates per kilogram of body weight 1-4 hours before the exercise.

During Exercise

• Not all exercises need to replace carbohydrates during exercise.
• Fueling during exercises purpose is to delay fatigue and improve performance.
• Carbohydrate consumption from the start of exercise should be 60-70 grams per hour through out the session.
• As the duration increases in activity so do the needs to which how many carbohydrates are needed per hour.

After Exercise

• We need to replace energy stores post workout so that we can enhance glycogen re synthesis.
• To maximize glycogen synthesis an athlete should consume 1.2 grams per kilogram of body weight per hour 3-4 hours post exercise.
• High intensity exercise should focus on replacing carbohydrates 15-30 minutes post exercise and again 1 hour after and again 2-3 hours after exercise.
• The purpose is to provide the body the ability to regenerate muscles by replacing depleted nutrients.

What are good ways to eat a low glycemic diet?

• Eat a diet high in fruits, vegetables, and fiber.
• Avoid processed foods.
• Avoid high levels of added sugars.
• Keep your macronutrients balanced.
• Vinegar aids in balancing out the bodies pH which in turn help regulate glycemic index.

Does the percentage of carbohydrates consumed in a diet change readily available energy stores?

• The higher the intensity of the sport or activity the faster we deplete the glycogen/ readily available energy stores.
• The Energy stores do not necessarily change if you just eat more and more carbohydrates as long as you are eating a balanced diet.
• For example our bodies are programmed to only store so much at one given time.
• Any excess energy stores that are not depleted through activity will store as fat or adipose tissue.
• Now if we do not eat enough carbohydrates and we are underweight we can suffer from nutrient malabsorption.

Today we go over the basic science behind carbs

- What are carbs 
- What are they used for 
- Where are they stored 
- Complex VS Simple carbs 
- Glycemic index 
- Carb Timing 
- Carb Cycling 
- Water retention Carbs related
- Fiber

Pasta. It's actually not all that bad for you. Unless you're gluten-free, in which case, well, we're not sure. But does pasta cause your blood sugar to spike? Is it a high glycemic-index food? Should you avoid it at all costs. NOPE. Cook it al dente and chow down, because we're about to debunk this food myth!

This week's health news:

https://www.reuters.com/article/us-health-diet-pasta/pasta-as-part-of-a-healthy-diet-not-tied-to-weight-gain-idUSKBN1HN2FG

https://khn.org/news/nightmare-bacteria-stalk-u-s-hospitals/

https://www.nbcnews.com/health/health-news/club-drug-spray-ketamine-can-stop-suicidal-thoughts-study-finds-n866446

https://www.npr.org/sections/health-shots/2018/04/09/598794123/bill-of-the-month-a-tale-of-2-ct-scanners-one-richer-one-poorer