Understanding the Glycemic Index

Understanding the Glycemic Index

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Russell Greenfield, M.D.

Greenfield Integrative Healthcare, PLLC and Greenfield Consulting, LLC

www.bewelldoc.com  

704-364-2658

Russell H. Greenfield, M.D. is the Director of Greenfield Integrative Healthcare (GIH), PLLC and President of Greenfield Consulting (GC), LLC.

 
He completed his residency training in emergency medicine at Harbor / UCLA Medical Center and subsequently entered into an administrative / teaching fellowship at the same institution. He moved to Charlotte, NC and became involved in the emergency medicine residency program at Carolinas Medical Center, where he was honored as the inaugural recipient of the Golden Apple Award for Excellence in Teaching. He then became one of the first four physicians worldwide to graduate from the Fellowship in Integrative Medicine at The University of Arizona College of Medicine under the direct instruction of Dr. Andrew Weil. 


Dr. Greenfield returned to NC to become the founding medical director of Carolinas Integrative Health, a freestanding center in Charlotte owned and operated by the Carolinas HealthCare System. He was a consultant to the Federation of State Medical Boards in the development of national model guidelines for the use of complementary and alternative therapies, and is co-author of Healthy Child, Whole Child (2nd ed. HarperCollins, 2009). 

Dr. Greenfield maintains a private consultative medical practice in Charlotte, consults with media and industry on integrative health initiatives, and lectures widely. He is the editor of Alternative Medicine Alert, a monthly newsletter designed for healthcare professionals. He also directs the creation of wellness information for shoppers for Harris Teeter, Inc. 


Professional affiliations include Clinical Assistant Professor of Medicine at The University of North Carolina at Chapel Hill School of Medicine and Visiting Assistant Professor at The University of Arizona College of Medicine.


In his spare time he likes nothing more than spending time with his wife and children. His personal interests are baseball and anything related to The Lord of the Rings.

Understanding the Glycemic Index

Dr. Russell Greenfield explains the Glycemic index, how it affects you and which foods are best for your health.

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Russell Greenfield: Hi! I am Dr. Russell Greenfield. Today, I am going to talk about the Glycemic Index and how to classify certain foods. The Glycemic Index is a tool used to classify foods based on how rapidly they cause a rise in blood sugar relative to other foods. The higher the Glycemic Index, the more quickly blood sugar levels can be expected to go up, shortly after eating that particular food.

High Glycemic foods score from 70-100 on the index. Medium Glycemic Foods from about 55 to 69 and low Glycemic Index foods score less than 54. The rapid rise in blood sugar that occurs when we eat high Glycemic Index foods is usually followed by a significant release of insulin which removes sugar from the blood stream, often leaving us feeling somewhat tired and hungry for some of those same rapidly digesting carbohydrates and placing a lot of stress on the body.

Low Glycemic Index foods are digested more slowly permitting a more gentle and consistent rise in blood sugar levels and reducing hunger. Research suggest that eating a high Glycemic Index diet contributes to the development of heart disease, high cholesterol, inflammatory distorters, weight gain and even some forms of cancer.

The Glycemic Index of various foods is easily available in the internet. But the easiest way to put the concept of Glycemic Index to work for you is to eat few or highly processed and white foods. Enjoy more whole grains, legumes and nuts and eat high Glycemic Index foods with a little protein or healthy fat and some fiber to slow absorption of sugar. By eating this way, you will be sure to keep your body healthy and happy.

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