Dr Ray Strand - The Glycemic Index and Weight Gain

The glycemic index is a relatively new way of looking at foods in the West. In the 1980’s it was discovered that not all complex carbohydrates are the same. Some actually spike the blood sugar level more rapidly than table sugar.

Why is this knowledge a breakthrough?

Highly processed carbohydrates spike the blood glucose level rapidly. This leads to an inflammatory response that damages the blood vessels in the body. In addition the body releases insulin to balance the overload of glucose in the blood. Insulin transports the glucose into cells to be burned as energy or to be stored as fat.

However the body overcompensates and releases an excessive amount of insulin. This insulin not only transports the glucose into storage as fat but drives down the blood sugar level. This is called hypoglycemia. The body once again compensates for low blood sugar by releasing certain hormones that spike the blood sugar level and create cravings for more high glycemic foods. These hormones include the stress hormone cortisol and the fight or flight hormone adrenaline. The strong cravings create a need for a high glycemic meal which in turn leads to another vicious cycle.

When you start the day of with a high glycemic meal you end up craving more high glycemic foods and as a result eat 80% more calories throughout the day. The typical American diet is composed of carbohydrates of which over 80% is high glycemic.

Eventually after spiking your blood glucose level for a prolonged period of time, the body becomes insulin resistant. This leads to the production of even more insulin. Elevated insulin levels have been implicated in hypertension, high cholesterol, diabetes, heart disease and weight gain especially around the abdomen.