Glycaemic stress is the product of wide fluctuations of blood glucose that can stress our organs and lead to cellular damage. Over the short term this may have very little impact on our health, but over the long term this can have a devastating impact on our health increasing the risk of chronic disease, disability and premature death.
Glucose is the primary source of energy that powers the cells, so to maintain constant function it is important that we maintain constant and healthy levels of blood glucose at all times. It is also important that we avoid periods of very high blood glucose (hyperglycaemia) or very low blood glucose (hypoglycaemia) levels. The glycaemic index (GI) is a measure of the potential of a food source to raise our blood sugar.
As our body burns blood glucose for energy our blood sugar levels drop and we experience hunger, this is a signal to tell us to eat and restock our energy stores.
As we eat and the food is digested, we absorb dietary sugars and our blood glucose rises. Some foods, such as those high in refined carbohydrates, release sugar quickly and in large amounts, causing a rapid increase in blood sugar. These foods are known as high glycaemic index foods.
Other foods made up of complex starches, fibre, protein and healthy fats tend to release sugars more slowly, avoiding large increases in blood sugar. These foods are known as low glycaemic index foods.
In response to an increase in blood sugar after a meal, our body produces the hormone insulin, which plays several roles in the body including stimulating the cells of the muscles and liver to absorb glucose from the blood. This leads to a drop in blood glucose. This drop in blood glucose leads to the production of insulin stopping.
Once glucose is in the cells it can be burned for energy or converted into glycogen or fat for storage.
When a meal is consumed of high GI foods, large amounts of glucose are dumped into our blood stream producing spikes in the blood sugar. Our body responds by producing higher levels of insulin than it would if you eat a lower GI meal. When insulin levels are high, the body is stimulated to store unused energy as fat. In response to excess levels of insulin secretion, blood glucose levels drop to lower levels over the next couple of hours after a high GI meal than they would after a lower GI meal, leaving you hungry and craving more glucose. This rapid response of insulin being released can lead to an overcorrection. So much insulin is released that the bloodstream levels of glucose are driven down too far creating a condition known as hypoglycaemia.
Some symptoms of hypoglycaemia include dizziness, irritability, fatigue, headaches and intense hunger and the need for a quick snack. So you eat a sweet or cake to satisfy the hunger but this starts the whole process again by driving the blood sugar levels back up, further stimulating the release of insulin and the whole cycle begins again. This pattern of overeating can lead to weight gain and other health related problems.
Related research has linked this overeating behaviour to an increase risk of obesity, metabolic disorder, heart disease, type 2 diabetes and other chronic conditions.
The good news is that GI stress can be easily avoided. By following a few easy steps you can take control. Adopt a health eating plan of low GI foods including whole foods and vegetables, whole grains and fruits. These provide sustained energy, which helps satisfy your hunger for longer periods of time and will help to avoid promoting overeating.
For good health is it important to maintain consistency in the body energy supply.
· Eat more low GI foods
· Eat few high GI foods
· Avoid eating large meals
· Never super size meals when you eat out
· Eat 4-5 smaller meal throughout the day
· When you do eat high GI foods try to combine them with lower GI foods to maintain healthy insulin levels.
· Take nutritional supplements daily (vitamins, minerals and essential fatty acids) that can help with sensitivity to insulin.
· Research has shown that regular exercise reduces insulin resistance, lowering insulin levels and helping the body to burn fat.
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