Video

Transcript

so today i’m going to talk about the huge problem  with the glycemic index it gives you some data  

and so if you’re only relying on the glycemic  index you’re going to set yourself up for a lot  

of failure because it only tells you a small part  of the big picture so the glycemic index covers  

a range of foods on a scale that rates a food’s  ability to raise your blood glucose so on the  

glycemic index a food less than 55 would be  considered low and so this is based on using 50  

grams of absorbable carbs so you’re minusing the  fiber even though that’s a carb it doesn’t have an  

effect on insulin a twix candy bar is considered  low on the glycemic index pizza hut supreme pie is  

considered low on the glycemic index betty  crocker chocolate cake is considered low  

and a hundred percent stone ground whole wheat  bread is considered low so right off the bat  

the glycemic index is not based on real world  serving size consumption all right the next point  

people never eat just one food on the scale for  example are you just going to eat a piece of bread  

no you’re going to put something on  it like peanut butter and jelly right  

or some meat and cheese number three when you’re  combining protein or fat with a sugar or something  

that turns into sugar pretty quickly you create  something called advanced glycated end products  

which is a type of protein that ends up not  being used in the body but it clogs everything up  

it destroys your vascular system it destroys  your vision your circulation your neurons in  

your brain so this is just one additional negative  effect of glucose when it’s combined with protein  

or fat all right number four low glycemic  fructose is worse than glucose so on the scale  

at 100 which is considered high you have glucose  and then when we get into the lower part we have  

a type of sugar called fructose which is only  19 which is very low on the glycemic index and  

then if we combine fructose with glucose we get  sucrose and that’s why it’s about right here but  

here’s the big problem the receptors in your body  for glucose are pretty much all over the body the  

receptors for fructose are only in your liver so  when you consume fructose you’re creating a lot  

of damage to the liver because you’re not able to  spread out this sugar evenly throughout the body  

it’s more concentrated right to the liver  and so the liver has to deal with it  

it gets overloaded and that’s when you start  creating inflammation additional toxic waste  

a lot of free radical damage and you create more  insulin resistance which then leads to diabetes  

so fructose is actually a lot worse than glucose  and quite a few other sugars have a combination  

of fructose and glucose like for example agava  nectar has a much larger percentage of fructose  

than glucose even though fructose is low in the  glycemic index it actually is going to create a  

lot more damage relating to your blood sugars than  if you were to consume glucose and just as a side  

note no one consumes straight glucose by itself  and it’s pretty bizarre if you were to get a  

glucose tolerance test and check your blood sugar  by going to the doctor they may give you a glucose  

drink and then check your blood sugars after you  do that to determine how you react to glucose but  

in real life you’re never consuming straight  glucose it’s always a combination of things  

and number five the glycemic index ignores the  glycemic load the glycemic load is a much better  

measurement because it’s looking at  the glycemic index plus the amount of  

carbohydrates and so you’re going to get a more  accurate measurement of what’s happening inside  

the last thing i want to mention is this thing  called the insulin index the insulin index which i  

wrote about in my book is all the non-carbohydrate  foods that have effect on insulin this  

is way better than the glycemic index because it  looks at fat and it also looks at protein and just  

as an fyi the less fat that’s in a protein the  higher things are on the insulin index and this  

is why whey protein which is virtually free of fat  it’s very very concentrated protein is one of the  

highest things on the glycemic index and so if you  knew about that you would always consume protein  

with more fat you don’t want to cook a burger for  example that’s lean protein you’d want to have the  

fattiest meat that you could find if you wanted  to keep your insulin as low as possible and just  

to give you more information about the glycemic  load i put the video up right here check it out