Food for

Thought

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BackStory

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No!

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FuckingDisclaimer

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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...

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http://www.glycemicindex.com/about.php

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

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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.

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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

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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

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http://nutritiondata.self.com/help/estimated-glycemic-load

A predictive method for GI’sUsing known GI’s footprintEstimates (EGL) are in black

Actual values in Blue

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What They Say

EGL

<100 per day (total)

GL

<10 Low11-19 Moderate

>20 High

GI

<56 Low GI56--69 Medium GI

>69 High GI

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CellularInflammation

Just like burns and bruises Foods can also cause CI

(Trans-fats)(Fried foods)

Cold water fish anti-inflammatory(Salmon)(Herring)

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DeterminingInflammation

The Liver releases proteins/antibodiesWhen CI occurs

Nutrition scientists measure the levels of these proteins

Another food rating system was created called IFR

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Dr. Weil's Anti-Inflammatory Food Pyramid

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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/

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What She Say’s

200 or higherStrongly anti-inflammatory

101 to 200Moderately anti-inflammatory

0 to 100Mildly anti-inflammatory

-1 to -100Mildly inflammatory

-101 to 200Moderately inflammatory

-201 or lowerStrongly inflammatory

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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.

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Monday, June 25, 12

Monday, June 25, 12

My Super Food Short List

• Kale• Spinach• Onions• Garlic• Flaxseeds• Macadamia• Sardines• Salmon• Oranges• Strawberries

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