Glycemic Index
Q: What is the glycemic index and who should pay attention to it?
A: The glycemic index is a chart that ranks the speed and extent at which carbohydrates turn to glucose, or sugar. Foods high on the glycemic index are more rapidly metabolized to glucose in the body versus foods lower on the glycemic index. Simply put, foods are metabolized either into fats, protein, or glu•cose. Carbohydrates from fruit, vegetables, and grains are all eventually metabolized into sugar.
Simple carbohydrates, such as white bread and white rice, rate the highest on the glycemic index which would be 100. Foods low on the glycemic index, with a rank of 55 or less, include most fruits, vegetables, beans, and legumes.
Even those carbohydrates thought to be healthy can have different rankings on the glycemic index. For example, watermelon, sweet corn, and wheat bread are higher on the glycemic index than are pears, spinach, and pumpernickel bread.
It is crucial that diabetics avoid foods high on the glycemic index so as to avoid dramatic spikes in their blood sugar and insulin release. People who want to watch their weight should also pay attention to the glycemic index, since foods low on the glycemic index delay hunger and thus help control appetite.
Generally speaking, foods low on the glycemic index contain more essential nutrients. Anyone seeking a healthy diet should be aware of what constitutes healthier carbohydrate choices.
It has been shown that people who consume many foods high on the glycemic index are at greater risk for high cholesterol and lipid levels; these conditions have been shown to increase the risk for heart disease and atherosclerosis.
While the glycemic index is a great reference, it is important to note that it falls short in predicting insulin load, and it is hard to predict the rise in blood glucose and insulin with mixed meals. For instance, combining carbohydrates with protein or fat will cause slower digestion than carbohydrates alone. The glycemic index also changes depending on how the carbohydrate is prepared. Regardless of whether you follow a glycemic index diet, everyone would benefit from a diet rich in complex carbohydrates, that is, foods low on the glycemic index, fruits, and vegetables.
— Dr. Lindsey Nelson
Inflammation and Chiropractors
Q: How does chiropractic deal with inflammation?
A: The inflammatory response is when a person’s immunity and white blood cells become excited and start a reaction that is characterized by redness, swelling, pain, heat, and loss of function. In chiropractic care, this most commonly applies to soft tissue injuries. When soft tissue is injured, the cell membrane is disrupted and torn. This causes the release of inflammatory proteins (prostaglandins) that were embedded in the membrane. These proteins are the culprit for exciting the white blood cells in the area to begin the cascade of inflammation.
The excited white blood cells chemically communicate to the arteries to dilate and perforate allowing more white blood cells to the area as well as tissue rebuilding cells such as fibroblasts. The prostaglandins are also what bind to the nocioceptors (pain nerves) and cause the signal of pain to the brain. The dilated and perforated arteries are responsible for the edema, swelling, heat, and redness associated with acute injuries. If the damaged tissue occurs in or near a joint, the increased number of cells and inflammatory substances within the joint can cause irritation, wearing down of cartilage (the cushions at the end of bones), and swelling of the joint lining (synovium). This is also the same process most people know as arthritis.
Chiropractic physicians in Oregon have the ability to use physiotherapy modalities in an effort to mediate the inflammatory response. When used on a pulsed form, ultrasound is effective for moving edema out of the area. The pulsed energy physically moves the fluid and cells out of the area to slow down the cascade of inflammation, edema, and pain. Alternating high-volt electric stimulation and interferential current have also been shown to be beneficial to flushing edema out of an injured area due to the “milking” action of alternating or pulsating currents. These physiotherapy modalities can have their potential increased when used with cryotherapy (ice), which is well known for its management of inflammation. These modalities are also excellent for managing the side effects of inflammation such as pain and muscle spasm.
— Dr. Jacob May
This Issue’s Experts
Lindsey Nelson, ND, is a naturopathic primary care physician and can be reached at 503-279-0205 or lindsey@clearh2o.org.
Jacob May, DC, brings careful thought and analytical thinking blended with a holistic approach to medicine and can be reached at 503-279-0205 or jacob@clearh2o.org.
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