Starches, because of their more compound nature, have been thought to be more slowly digested and therefore to offer great benefits in the treatment of disease such as diabetes and for fat loss. However, recently it has been shown that digestion and metabolism are not that simple. The speed with which carbohydrates are broken down and absorbed is not simply determined by whether they are ‘simple’ or ‘complex’ and another measure has been developed to classify this.
The Glycaemic Index (GI) is a method of classifying the glycaemic (i.e. blood sugar) response to carbohydrate-rich foods. Put another way, it is a measure of how quickly carbohydrate reaches the bloodstream. Foods can be tested and ranked according to a measure of their GI. The GI is calculated by measuring the area under the curve (of glycaemia) versus time, after consuming a food containing 50g of available carbohydrate by comparison with 50g of reference food (either glucose or white bread). Blood glucose testing is carried out every 15-30 minutes for 2-3 hours.
The lower the GI of a food, the flatter the curve of blood glucose response, meaning the slower this is digested and converted to blood sugar.
It does not necessarily follow that all sweet sugary foods will be quickly absorbed and therefore have a high GI. It is much more complex and depends on a number of characteristics of the food consumed, e.g.:
Type of sugar—Glucose (GI = 100) has a higher GI than fructose (GI = 20). Temperate fruits (e.g. apples, pears, oranges) have a higher fructose content and therefore lower GI than tropical fruits (e.g. watermelon, rockmelon, mangoes).
Nature of the starch—The ratio of two types of starches (amylose: amylopectin) can affect the GI of foods. Amylopectin is more easily digested than amylose. Therefore, foods such as legumes, with a high amylose: amylopectin ratio have a lower GI than rice which has a higher amylopectin content.
Processing and particle size—Food particle size is a determinant of GI. This is shown with bread processing. Whole meal bread has a finer texture than rye bread and thus a higher GI.
Cooking methods—Cooking affects the degree of gelatinisation of fruits and thus GI. Stewed fruits have a higher GI than fresh fruits.
Starch-nutrient interactions—Carbohydrate forms molecular complexes with fats and proteins. This happens, for example, in a baked cake where GI will be reduced.
Fat—Large amounts can reduce GI (e.g. in ice cream) and hence high-fat foods may have a desirable GI but still be undesirable in terms of energy content.
Fibre—This depends on type of fibre. Insoluble fibre appears to have no immediate effects. However, soluble fibre (e.g. guar gum) can decrease the rate of absorption of glucose and hence decrease GI. Fibre supplements will not have the same effect because the fibre is not packaged into the food. Resistant starch will also lower the GI of a food.
Taking these properties into account we can see why, in Table 9.3, wholemeal bread has a higher GI than rye bread and a pineapple has a higher GI than an apple. GI is not a simple function of the sugar content of foods and detailed tables showing the GIs of a wide variety of foods are now available.
There are day-to-day variations in GI due to physiological effects, and the GI of component foods can predict the likely effect of a meal. Sydney University studies have shown that low-GI foods may be beneficial for fat loss as they decrease hunger ratings. Due to the slower absorption of low-GI foods, they may result in less rapid fluctuations in blood glucose and appetite changes for some individuals.
Australian researchers are leading the world in GI research. For more information on this evolving topic, please refer to The GI Factor by Sydney University’s Professor Jennie Brand Miller.
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Автор: admin - Май 8th, 2009 | Категория: Ишемическая болезнь сердца сегодня. | Нет комментариев -