5. Glycemic
Index
The glycemic index (GI) is used to measure
amount of carbohydrates in a food
by testing blood sugar levels
The index is based on 0 to 100
Glucose for example is 100 and and a white
potato in 90‘s and something like hummus is
around 6...
Monday, June 25, 12
6. The concept was developed by Dr.
David J. Jenkins in 1980
The test takes the average of 10 ppl
over a 2 hour period by testing one
food at a time
And comparing the test against the the
reference index of gluclose (100)
University of Sydney has one of the
largest databases of food GI’s
http://www.glycemicindex.com/about.php
Monday, June 25, 12
7. Quality vs Quantity
The problem of GI is that it takes
in the quality of the carbs but not
the quantity
For example Watermelon and
white rice both have a GI=80
But Watermelon has far less carbs
per gram than white rice does.
Monday, June 25, 12
8. Glycemic
Load
(GL=GI/100 * Net Carbs)
Net Carbs is carbs per total
The Glycemic Load uses what is called net carbs
in it’s calculation.
For example watermelon is 8g of carbs per/100g
White rice is 53g of carbs per/100g
Watermelon GL=6
White Rice GL=42
Monday, June 25, 12
9. Estimated Glycemic
Load
There is also another issue with
Gylcemic Index
Not all foods have been tested
Limited dataset,regional,reactions
Nutritiondata.com they have created
something called an EGL
EGL is based on multivariate analysis
on the existing glycemic index data
Monday, June 25, 12
10. A predictive method for GI’s
Using known GI’s footprint
Estimates (EGL) are in black
Actual values in Blue
http://nutritiondata.self.com/help/estimated-glycemic-load
Monday, June 25, 12
11. What They Say
EGL
<100 per day (total)
GL
<10 Low
11-19 Moderate
>20 High
GI
<56 Low GI
56--69 Medium GI
>69 High GI
Monday, June 25, 12
12. Cellular
Inflammation
Just like burns and bruises
Foods can also cause CI
(Trans-fats)
(Fried foods)
Cold water fish anti-inflammatory
(Salmon)
(Herring)
Monday, June 25, 12
13. Determining
Inflammation
The Liver releases proteins/antibodies
When CI occurs
Nutrition scientists measure the levels
of these proteins
Another food rating system was created
called IFR
Monday, June 25, 12
15. The IF Rating
System
Monica Reinagel created the IFR system
This system measures 20 separate nutrients to come
up with an if rating for foods
100g of McDonalds FF’s (-106) and 100g of Atlantic
Wild Salmon (+581)
The higher numbers are good and the lower
numbers are bad
http://inflammationfactor.com/
Monday, June 25, 12
16. What She Say’s
200 or higher
Strongly anti-inflammatory
101 to 200
Moderately anti-inflammatory
0 to 100
Mildly anti-inflammatory
-1 to -100
Mildly inflammatory
-101 to 200
Moderately inflammatory
-201 or lower
Strongly inflammatory
Monday, June 25, 12
17. Other Interesting Things
Nutrient Density is the amount of nutrients per
calorie based on FDA recommendations
Fullness Factor predicts the satiating effect of the
food used for weight loss
Protein Quality is based on having all the essential
amino acids in the proper proportions.
Monday, June 25, 12
20. My Super Food Short List
• Kale
• Spinach
• Onions
• Garlic
• Flaxseeds
• Macadamia
• Sardines
• Salmon
• Oranges
• Strawberries
Monday, June 25, 12
