5) DIET TO AVOID HEART DISEASE
g) Avoiding High Glycemic Index Foods
It is important to recognize that the term "high glycemic index" is synonymous with "refined carbohydrates", "low fiber carbohydrates", "empty calories", "sugar" and the "white stuff". Using this broad definition, it is important for everyone to avoid high glycemic carbohydrates, both those with diabetes and those without diabetes. The Harvard Medical School and The Journal of the American Medical Association recognized the importance of the glycemic index on heart disease in an article reporting the findings of the Harvard Nurses' Health Study of 65,173 U.S. female registered nurses. In this study, those who ate a low glycemic diet had half the risk of heart attacks compared to those on the highest glycemic diet. This relationship has held up in several subsequent studies. The study also found the risk of type II diabetes was much greater if a person ate high glycemic index foods. A huge Seventh Day Adventist study showed that those who consume high glycemic index low fiber white bread were almost twice as likely to suffer heart disease as those who ate low glycemic high fiber wheat bread.
The mechanism behind this relationship is that high glycemic index foods (the "white stuff") are rapidly absorbed into the blood stream and cause high blood sugar levels. High blood sugar levels are toxic to the body so the body produces hormones and enzymes which convert the excess sugar in the blood to fat in the blood and added fat in the fat cells of the body. Fat in the blood stream deposits on the walls of the arteries and causes heart disease. It is very desirable for all people to maintain an even and low blood sugar level. Very low glycemic index foods tend to keep the blood sugar level even and low. The "Glycemic Index" is an area of huge and totally unneccessary controversy. We'll discuss that more in future chapters.
There is a lot of confusion as to what constitutes "refined" carbohydrates. Carbohydrates can become "refined" by three mechanisms. First they can be genetically modified or selectively bred to reduce the fiber content and to increase the "sweet" starch content. This genetic refinement is almost universal among all grains, from rice to potatoes to corn. Then they can be "refined" or processed to further remove all the fiber, nutritious germ and coloring. Then finally they can be cooked, breaking down all the remaining less than sweet starch into sweet easily digested starch. These three mechanisms are how an ancient small fibrous low glycemic root called the potato became the "refined" high glycemic food of modern mashed potatoes.
There are actually three mechanisms by which high glycemic index foods contribute to heart disease and early death. The first is the adding of triglyceride fat to the blood stream mentioned above. The second is the "protein poisoning" or formation of AGEs by the high levels of blood sugar that high glycemic index foods produce. These high AGEs are very detrimental to heart health. And finally high glycemic index foods create hunger. Anyone who is hungry will probably eat too often and eat too much. So their weight will go up. Excess weight is a well known and undisputed contributor to heart disease.
Current Chapter: 5) DIET TO AVOID HEART DISEASE
a) Introduction
b) Avoiding Saturated Fats
c) Avoiding Trans Fatty Acids
d) Benefits of Unsaturated Fats
e) Fats and Weight Loss
f) Benefits of Fiber
g) Avoiding High Glycemic Index Foods
h) Reducing Salt Intake
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