Simple, refined, complex sugar/carbs, Glycemic Index & negative health effect

Health effects of simple, refined, complex sugar / carbs, glycemic index, glycemic load and satiety index

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Glycemic Index, Glycemic Load & Satiety Index,

Health Effects of Simple, Refined & Complex Sugar / Carbs

The Glycemic Index (GI) has over the years become the focus of heated debates among various

health advocates, particularly with respect to weight and blood sugar management. Proponents for the

utilization of the glycemic index argue that the consumption of low GI meals (lower than 55 on a scale

from 0 - 100) results in greater weight loss and satiety compared to the consumption of high (greater

than 70) GI meals, while opponents of the glycemic index question these findings and argue against

high-glycemic index foods promoting obesity.

Based on how fast a particular food raises blood sugar over a 2-3 hour period, the glycemic index uses

a numbering index, whereby glucose is the reference point of 100 (some sources use white bread as a

reference of 100, in which case glucose would be 140). A baked potato for instance ranks 85 on that

scale, brown rice 79, white bread 72, table sugar 65, bananas 51, milk 30, grapefruit 25, and broccoli 6.

However, when comparing the databases of different researchers, one can find fast discrepancies with

their rankings of certain foods, which doesn't help to support the validity of that system.

Defendants of the glycemic index explain that one reason for these inconsistencies is the fact that

within the same food group there can be a tremendous variation in the GI. Rice for instance ranges

from 38 - 94 on the glycemic index scale as a result of rice being available as white and brown rice,

and there is short-grain, medium-grain, and long-grain rice, as well as those types of rice that either

do, or do not contain amylose - all having varying effects on the glycemic index.

It is interesting to note the calcium / magnesium ratio for instance also varies tremendously between

white and brown rice, and between short, medium, and long-grain rice.

Hemoglobin A1c (HbA1c) measurements appear to support the notion that low-glycemic index foods

are particularly advantageous for diabetics by reducing measurements by almost ½ of a percentage

point, and thus lessening the risk of developing renal and vascular complications. However, there are

known inconsistencies with the lab tests and their interpretation, and levels can vary up to 1% among

individuals regardless of the glycemic index of the foods consumed.

HbA1c is a lab test that measures the number of glucose molecules attached to hemoglobin over a
period of 90 - 120 days, which is expressed as a percentage, with 3 to 6% considered to be normal,

and lower being better. This gives a better average of blood sugar management with diabetics since

it is averaged over 2 - 3 months, in contrast to the daily high / low glucose fluctuations when measuring

blood sugar.

One of the biggest predicaments surrounding the glycemic index are the inconsistencies with specific

foods -- where the preparation of a particular food, or the ripening process can change the GI as much

as 30%. There is also the total rise versus acceleration in blood glucose, and a lack of actual units or

measurements per food item, and the question remains why some people are affected by the glycemic

index, and why others show little or no response at all. It is also hard to convince anyone that according

to the glycemic index, white table sugar rates "healthier" than a slice of watermelon, a baked potato, or

a bowl of rice.

The Glycemic Load (GL) was developed trying to improve on some of the concerns raised regarding
the glycemic index by calculating the glycemic index of a food item times its carbohydrate content in
grams. It uses a scale similar to the glycemic index where for instance 10 or less is low (good), versus

20 or higher being high (to be avoided). On the glycemic load index, one baked potato ranks 26, one

banana ranks 14, one cup of 2% milk ranks 4, and ½ cup of steamed broccoli ranks 1.

According to glycemic load proponents, the long-term consumption of a diet with a high glycemic load

increases the risk of developing Type II diabetes and elevated levels of C-Reactive Protein (CRP), both

of which increase the risk of developing cardiovascular disease.

By applying the principles of the glycemic load, the Nurses' Health Study concluded that "A diet high

in glycemic load may increase the risk of pancreatic cancer in women who already have an underlying

degree of insulin resistance." An Italian study concluded that "This study supports the hypothesis of a

direct association between glycemic index & glycemic load, and ovarian cancer risk and, consequently,

of a possible role of hyperinsulinemia / insulin resistance in ovarian cancer development."

Of course it is one thing to propose a hypothesis, and it is another thing to actually present concrete

evidence that consuming baked potatoes creates a greater risk in developing these conditions than

consuming plain table sugar.

From a clinical perspective, many individuals clearly have an abnormal response to what is considered

to be high glycemic food sources, and for them, the glycemic index / glycemic load can be somewhat

of a guide and quite helpful. The question remains --- is it really high glycemic foods, or is it the simple

sugar content of these foods? When one analyzes the chemistry of these people, it becomes apparent

that their bodies are simply unable to compensate because of chemical or nutritional shortcomings.

The list of players affecting insulin / glucose metabolism is quite lengthy, and includes manganese,
sodium, chromium, vanadium, biotin, potassium, Vitamin C, Vitamin B6, niacin / niacinamide, various

hormonal interactions, and an individual's weight and physical activity. Other nutrients involved include

magnesium, calcium, germanium, zinc, Vitamin E, folate, PABA, and essential fatty acids (EFAs).

Sodium greatly affects insulin response, and it is along with ascorbic acid and biotin one of the most
important factors to prevent or reduce erratic glucose level changes, including on an in-between meal

basis. Manganese, and to some extent chromium and niacin / niacinamide control glucose response
and liver glycogen storage (Mn), while potassium, Vitamin B6 and Vitamin C either help stabilize, or

interfere with that process, depending on a patient's hypoglycemic or hyperglycemic disposition. (see

also Acu-Cell Disorders "Hypoglycemia").

If one is able to correct and balance these factors, the Glycemic Index becomes meaningless and

can be largely ignored. To a lesser degree the same applies to the Glycemic Load, although its greater

emphasis on the carbohydrate content of specific foods makes it somewhat more valuable for anyone

suffering from any sugar metabolism-related problems, particularly diabetes.

However --- as much as they have become a dinosaur in the eyes of some proponents of low-carb

dieting - discriminating between Simple, Refined, and Complex Carbohydrates is still as important

and relevant as ever, particularly as far as long-term health effects on the entire body are concerned!

Following is a list of Simple, Refined and Complex Carbs:

Simple Carbs:

White / brown sugar, honey, agave nectar, corn syrup, maple syrup, sorghum syrup, molasses.

Dried fruit, sweet / ripe fruit (bananas, pears, figs, dates, raisins, sweet melons...), licorice.

Fruit juices (apple juice), canned fruit (peaches, mixed fruit).

Manitol, sorbitol, xylitol, and other "...tol" variations, maltodextrin, stevia.

Sucrose, glucose, fructose, maltose, dextrose, galactose, trehalose, and other "...ose" variations.

Candy, chocolate, pop, donuts, cakes, cookies, sweetened cereal & granola, jam, marmalade.

Alcohol (In contrast to other simple carbohydrates, alcohol does not have atherogenic properties).

Refined Carbs:

Most refined and processed, but unsweetened grain products, cereal, bread, buns, pasta,

general baked goods, bagels and granola without added sugars.

Complex Carbs:

Legumes, such as lentils, peas and beans.

Vegetables, such as beets, broccoli, cabbage, carrots, cauliflower, corn, lettuce, peppers, potatoes.

Whole grains, white / brown rice, nuts and seeds, including whole-grain flour, bread, pasta, and cereal.

Health Effects of Simple, Refined & Complex Sugar / Carbs:

Medical problems developing as a result of consuming refined or complex carbohydrates are generally
of a digestive nature, such as longer transit time (refined carbs), or abdominal bloating (complex carbs),
or they adversely affect mineral uptake and balance (iron, calcium, zinc...). With the exception of dental

caries that can be linked to the consumption of various types of carbs, medical problems resulting from

ingesting simple carbs (sugar, honey, molasses, syrup, candy, pop, cakes, any sweet / overripe fruit...)
are much more significant:

• In contrast to complex carbs, simple carbs require more resources of specific nutrients such as biotin,
Vitamin C, manganese and chromium.

• Manganese is unaffected by complex carb intake, but simple carbs lower manganese levels in those

with hypoglycemic (low blood sugar) tendencies, and they raise manganese levels in individuals with

an inclination for hyperglycemia (high blood sugar).

• Simple carbs (including fructose from fruit) promote the formation of VLDL triglycerides, while refined

or complex carbs don't, so in contrast to complex carbs, simple carbs raise the risk for cardiovascular

disease.

• Simple carbs decrease omega 3 Essential Fatty Acids (EFAs) and germanium levels (which have

blood thinning properties), and complex carbs support or enhance both.

• Unlike simple carbs, complex carbs are fiber-rich, which:

- improves digestive health and transit time,

- may result in lower absorption / bioavailability of specific minerals, particularly calcium, iron, zinc...

- slows glycogen conversion, which better stabilizes blood sugar.

• Unlike complex carbs, simple carbs (sweets) can cause pain when in contact with exposed dental

roots.

• Simple carbs can promote osteoporosis in trabecular bone through the chromium / parathyroid

mechanism, while complex carbs can promote osteoporosis in cortical bone through a calcium-

lowering effect, which they have in common with high protein / phosphate sources.

• Simple carbs - unlike complex carbs - trigger more medical symptoms such as headaches, fatigue,

depression, drowsiness, skin eruptions, mucus / throat discomfort, or sugar withdrawal symptoms.

• Simple carbs - unlike complex carbs - can be a causative, or contributing factor with mood disorders,

and - particularly with children - behavioral problems. (see also Acu-Cell Disorders "ADD / ADHD"

and Acu-Cell "Chocolate").

• According to some research, simple carbs - unlike complex carbs - promote free radicals.

• In contrast to complex carbs, simple sugar increases the risk of developing pancreatic cancer by

between 50 - 90% according to Swedish research (2006).

• Simple carbs - unlike complex carbs - effect an opposing change in hyper / hypoglycemics, resulting

in a higher sodium / potassium ratio with hyperglycemics, and a higher potassium / sodium ratio with

hypoglycemics, which can subsequently lead to an increase in blood pressure with the former, and a

decrease in blood pressure with the latter.

• In contrast to complex carbs, ingesting simple carbs reduces the WBC's ability to destroy bacteria

(phagocytosis). In sugar-intolerant types, this can lead to increased pus formation, and in patients

with leukemia to an increased WBC count. There is also an inhibiting effect on the immune system

by the formation of AGE's (advanced glycosylation end product).

In a comparison I did a few years ago of patients who had actual episodes of ischemic heart disease

or strokes, the incidence of elevated VLDL triglycerides versus elevated LDL cholesterol was 2.2:1.

Some reports I have come across by other researchers ranged from 2:1 to as high as 4:1 according

to their statistics or observations, so simple sugar can be considered to be a much bigger culprit with
cardiovascular disease or ischemic stroke than fats.

On the other hand, sodium counteracts the effects of saturated fats and/or transfatty acids, so people

who retain a lot of sodium enjoy a moderate amount of protection from ischemic heart disease or
stroke, but suffer from a greater risk of hemorrhaging stroke or (congestive) heart failure. In contrast,

low aldosterone (low sodium) types are at a much higher risk from the effects of LDL cholesterol and

related problems, but are less prone for high blood pressure-related strokes.

The Satiety Index (SI) is one of the most interesting concepts created by rating foods by their ability

to be more or less satisfying than white bread, which is used as a reference index of 100. Food items

rated less satisfying and filling over a two-hour period following their consumption were given a score

below 100, while food items that were rated more satisfying and filling compared to white bread were

given a score above 100. Dr. Susanne Holt, who developed the satiety index, found that:

• Cakes, donuts and candy bars were among the least filling, averaging about 65 to 70%.

• French fries, breakfast cereals, white pasta, rice, and bananas ranked from about 100 to 150%.

• Cheese with 146% was about 3x more filling than croissants, which were rated at only 47%.

• Eggs, beef, apples, oranges, grapes, brown pasta, whole grain bread and popcorn averaged

from about 150 to 200%.

• Oatmeal and fish ranked 209% and 225% respectively.

• Potatoes were the clear winner with 323% as the most satisfying food.

According to this satiety index, several interesting - and somewhat unexpected discoveries emerged:

• Fat is by far not as satisfying as thought.

• Protein made it into a higher, but not as high as expected category.

• Pastries and most sweets were the least satisfying, which was expected.

• Potatoes (unlike French fries with the fat) were by far the most satisfying foods, which took everyone

by surprise since they rank rather poorly according to the glycemic index and the glycemic load.

Variations of these scores for individuals with different biochemical backgrounds can be expected,

since eating fruit makes some people hungry very quickly, while in contrast to the findings in the study

above, fatty foods do provide longer-lasting satiety for them, however the poorer scores given to donuts

and candy bars certainly supports their reputation of not only being addictive, but the least filling and

satisfying. (see also Acu-Cell "Chocolate").

It is unfortunate that the satiety of these foods was studied for 2 hours only instead of extending the trial
period to perhaps 4-5 hours. This would have more realistically reflected the time in-between meals for
the average person, and so made it more practical to apply the satiety index on a day-to-day basis. ¤

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Simple, Refined & Complex Sugar, Glycemic Index, Glycemic Load & Satiety Index

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