[email protected] wrote in message news:<
[email protected]>...
> Why not a side of grain or tubers? Why not a side of
> multigrain bread with butter? Why not any other carb
> source with an gi/gl = < the carrets and peas, both
> high btw?
Actually, the carrot deal appears to be a mistake- go ahead
and crunch'em!
A recent issue of the newsletter Harvard Women's Health
Watch ranked some foods by both GI and GL. For a baked
potato, the calculation went like this: 37 (grams of
carbohydrate in a serving) multiplied by 1.21 (GI) equals
45. That's still high in a ranking of foods by glycemic
load. Air-popped popcorn, though, went from a high GI of
79 to a low GL of 4. Corn chips fell from 105 to a
moderate GL of 16. Carrots dropped from Harvard's oddly
high GI of 131 to a GL of 10. Remember, serving size
counts: That's a cup of popcorn, an ounce of corn chips
and a half cup of cooked carrots.
And carrots' stock goes up even further. The widely used
glycemic indexing of carrots at 92 (not to mention that
131) was faulty, according to Australian researcher Dr.
Jennie Brand-Miller, a leader in the field and author of
"The Glucose Revolution." She told me by e-mail that a
later, less publicized test put carrots' GI at 49, and very
recent tests under her watch found boiled carrots to have a
GI of 32 and carrot juice 43. That would give carrots a GL
between 3 and 4.
"I think the glycemic load is shaping up to be a valuable
concept," said Brand-Miller. "A diet with a very high GL
should be avoided. This means that the higher the
carbohydrate content of your diet, the more important it is
that the carbohydrate comes from low-GI sources."
Though a proponent of GI and GL awareness — she's working to
develop a program that would allow low-glycemic-index foods
to be labeled as such — Brand-Miller cautions against taking
it to extremes.
"I don't think we should be necessarily aiming for a diet
with the lowest GL," she said. "While the worst choice is a
high-cholesterol, high-GI diet, the best choice is still
being sorted out."
Molly Martin is assistant editor of Pacific Northwest
magazine. She can be reached by calling 206-464-8243, e-
mailing
[email protected] or writing her at Pacific
Northwest magazine, The Seattle Times, P.O. Box 70,
Seattle, WA 98111.