Glycemic Index, Blood Sugar, Starchy-carbs

I just had an interesting conversation lately with a client of mine, who drives a nice car (about the same price of Honda Civic in my country). I found out that he eats Roti Canai (made of wheat) almost every morning for breakfast. So, being curious myself, I asked him, "Why do you choose this food instead of others?". I told him I expect an honest answer.

With 5 seconds paused, "It's because it's cheap and convenient", he answered. With a meal of RM2 or less for breakfast, it is obvious he go for cheap foods, and no preparation involved. Well, to be honest, most people in my country are having almost the same mentality. Cheap foods, taste good and convenient. A food which is highly inflammatory (prepared with either margarine or vegetable oil), and causing intestinal permeability and immune reaction, and of course, storing fat, bloating, inducing appetite, joint pains, migraines, etc. 

But, there is a positive point taken from his confession for breakfast. I'm now able to identify the reason he chooses that food almost every morning. Within a RM2 budget to be spent on eating this food which wreck havoc in the body, I proposed a much healthier, less reactive foods for him. It's organic, whole foods and does not spike blood sugar even a single bit. Best of all, he needs only 3-5 mins to prepare that foods at home, without even having to drive out to get that wheat based food. 

Now, in today's post, I would like to share with you guys about glycemic index and how your body react to any foods or meal you eat at any point of time. Be it breakfast, lunch, tea time, dinner or supper. I had so many discussions with my clients and people I know, debating about glycemic index for specific foods, but some experienced a poor response from the so called 'medium or lower glycemic index foods'. 

Remember we were told that whole foods and fruits are alright to eat and healthy? Conventional dietary wisdom has lead us to believe that eating even starchy-based carbs (whole foods) is healthy, including corn, yam, potatoes, pumpkin, rice, etc. In the world of vegan or vegetarian, these foods are supposedly healthy and acceptable in their daily diet. How much truth is that?

Before I present to you my own observation and blood sugar testing of a clean healthy meal, let me remind all of you the glycemic goals for diabetic patients. A shocking guideline, The American Diabetes Association proposed diabetic patients of allowed meal less then 180mg/dl. Meaning, if the blood sugar rise to 170 mg/dl, it is alright! That's way high my friend, especially for a diabetic patient. A typical fast food meal will easily spike your blood sugar passed the 180 mark. And guess what, 2 pieces of whole wheat bread (with nothing else), will give you some surprising result you never expect. Same with drinking a glass of so called healthy "100% fruit juices", which will make your pancreas scream out loads of insulin flooding your bloodstream. Hard to believe? Test yourself to find out.

Moment to ponder....

"The American Diabetes Association suggests the following targets for most nonpregnant adults with diabetes. More or less stringent glycemic goals may be appropriate for each individual."

• Before a meal (preprandial plasma glucose): 70–130 mg/dl
• 1-2 hours after beginning of the meal (Postprandial plasma glucose)*: Less than 180 mg/dl

References: 

http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/checking-your-blood-glucose.html#sthash.Rj06bbLW.dpuf

As I've sampled tons of many healthier single-ingredient whole foods for my daily meals, i decided to try an average 3 different days of lunch time readings and share it with your guys. I would agree that others who test their blood glucose levels with the same exact meal may have mixed results, arguably higher in the glucometer reading. Below is the sample of a moderately clean whole foods meal, but loaded with starchy-carbs (yam).



Sample meal: 
- Steam yam (about 120-130g)
- 1 tablespoon of grass fed butter
- steam shrimps ( small amount)
- 1 duck egg (whole)

1st meal reading : 8.6 ~ 154 mg/dl
2nd meal reading : 8.7 ~ 156 mg/dl
3rd meal reading : 9.2 (slightly more yam) ~ 165 mg/dl
Average result : 8.8 ~ 158 mg/dl

I know for the fact that The American Diabetes Association claimed that it is alright if 'after meal' glucose reading of below 180 mg/dl for diabetic patients, but for the sample meal I tested myself, an average of 158 mg/dl, it is definitely not ideal, and the goal here is control the amount of insulin release in the body as much as possible. Insulin is a biomarker for cardiovascualar disease, and if chronically abused, insulin resistant is a big health problem for most people right now, and being diagnosed with diabetes is inevitable, doesn't matter your age, young or old.

In a nutshell, if a meal or food causes immune reaction and treat it as antigens or toxins, it's bad. And, if whatever you are eating forces your pancreas to release high amount of insulin and spike your blood sugar level, it's a definite NO NO, doesn't matter what USDA or American Dietitian or Diabetes Association claimed or endorsed. The glycemic index table is based on an average of tens of thousands of people. No one will get the same fix number of glucose reading of two different people eat the same foods at the same time. The question is, is yam or other similar starchy-based foods bad for us? Maybe no, but bigger portion consumed may force your pancreas to secrete more insulin, depending on that individual's body ability to handle blood sugar regulation. There are other awesome benefits of eating foods such as yam or sweet potatoes, but one has to determine if those foods cause poor blood sugar spike and perhaps also immune reaction. Meanwhile, below are the ideal glucose readings for 'before and after' meal (approximately 40-45 mins after meal).


Before meal : 75-95 mg/dl
After meal : Below 130 mg/dl 


Starchy Carbs Whole Foods : (Triggers insulin release in moderate to higher amount)
- Yam
- Potatoes
- Pumpkin
- Corn
- Rice