What is the Glycemic Index?

The glycemic index measures how much a carbohydrate boosts blood sugar. For purposes of this informational piece, we recommend regular consumption of healthy / low glycemic index foods such as lean meats, poultry, fish, fruits, and vegetables. Fruits and vegetables are complex carbohydrates. We do not recommend consumption of simple carbohydrates, which include sugar or foods made from grain: breads, pastas, rice, cakes, cookies, crackers, etc. Low glycemic index foods (GI of below 50) have a smaller effect on blood sugar and insulin levels...these foods are healthier. Higher glycemic index foods (GI of 50 or above) cause an increase in blood sugar, which in turn causes the release of the protein insulin to counteract the hyperglycemia (elevated blood sugar). Sustained hyperglycemia and hyperinsulinemia can lead to insulin resistance and Type 2 Diabetes.

You may obtain a FREE Harvard glycemic index listing by logging on to the following link: http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods

What foods should you eat based on the glycemic index?

Healthier foods have a glycemic index of about 50 or lower. Some examples of these foods include fruits, vegetables, beans, and nuts.
Low glycemic index foods are among the group of foods that scientists consider “anti-inflammatory”; mainly due to their omega-3-fatty acid content. So in general, if you are consuming foods that are of low glycemic index, you are generally consuming foods that are also considered “anti-inflammatory”.
In contrast, foods that are “pro-inflammatory”, are much less healthy for you, and contain high levels of omega-6-fatty acids in comparison. Some examples of “pro-inflammatory / omega-6” foods are: foods made from processed flour (either white or wheat) such as breads or pasta. These two items alone are consumed in large quantities in most western countries, and are responsible for chronic inflammation that results in diseases that are now considered epidemic throughout Europe and the U.S. such as type 2 diabetes, osteoarthritis, atherosclerosis, obesity, and cancer.
One of the worlds most prominent researchers and author of the PALEO DIET is Loren Cordain, PhD.

How does insulin function?

Insulin is a protein secreted by the pancreas that is released when blood glucose levels are high. It stimulates the absorption of glucose by cells to lower sugar levels in the blood.
With the over-consumption of high glycemic foods, the pancreas consistently pumps out insulin in an attempt to decrease blood glucose levels. Type 2 diabetes develops when the pancreas can no longer create enough insulin to counteract the high levels of glucose in the blood. Insulin resistance is often seen in patients with type 2 diabetes.
More FREE information pertaining to healthy diet and ANTI-INFLAMMATORY foods is available on the following WEBSITE:
Print the “deflame” guidelines for a detailed explanation of which foods are anti-inflammatory / healthy/ omega-3 rich