In the previous article “11 Ways to Increase Human Growth Hormone (HGH)”, one of the recommendations for increasing HGH was proper nutrition, including low glycemic carbohydrates. However, we should review what are low glycemic carbohydrates and why they are important.
Spikes in insulin can reduce HGH production and foods high on the glycemic index raise insulin levels the most, so reducing your intake of these types of foods may help you optimize your growth hormone levels, help you lose weight, decrease your risk of diabetes, heart disease, and some cancers while improving your mood, energy level and cholesterol levels.
Not all carbohydrates are the same. Different types of carbohydrates are absorbed at different rates and will raise your blood sugar level at different rates. Carbohydrates are broken down into simple sugars before entering the blood stream. A food with a high glycemic index raises blood glucose more than a food with a low glycemic index.
The glycemic index was created by Dr. David Jenkins in the early 1980s as a way to measure and rank carbohydrates based on their effect on blood sugar levels. Carbohydrates are ranked based on how quickly they raise blood sugar levels when compared to 50 grams of pure glucose which has a value of 100.
Glycemic index (GI) ratings:
Low GI is < 55
Medium GI is 56-69
High GI is > 70
Factors that influence the GI value of a carbohydrate include:
- The type of sugar (i.e. fructose, glucose, sucrose, maltose)
- How refined or processed the carbohydrate is
- The nutrient composition
- If it is a fruit, the riper the fruit is, the higher the GI
- Cooking time, the longer the food is cooked the higher the GI
- Fat and fiber will usually lower the GI
At the bottom of the article have provided a beginner’s list of low, medium and high GI foods to help you get started on your way to a healthier diet.
The physicians and nutritionists at the Anti-Aging and Wellness Clinic can help you develop a comprehensive customized health plan that may include HGH, bio-identical hormone replacement and nutritional counseling. A healthy diet is reflected in our inner-health and outer beauty. The professionals at the Anti-Aging and Wellness Clinic understand that your body must obtain and absorb the correct nutrients to perform at peak efficiency. Contact us today to schedule your free initial consultation.
Low GI Foods include:
- Dried beans and legumes (i.e. kidney beans, chickpeas, soy beans, lentils)
- Non-starchy vegetables
- Rolled or steel-cut oatmeal
- Oat bran
- Muesli
- Corn tortilla
- Sweet corn
- Yams
- Pasta
- Udon noodles
- Converted rice
- Barley
- Bulgar
- Most fruits (i.e. apples, oranges, mango, dates)
- Plantain or green banana
- Carrots
- Soy milk
- Plain yogurt
- Milk, full fat and skim
- Dark chocolate
- Fructose
Medium GI Foods includes:
- Rye
- Brown rice boiled
- Quick oats
- Meusli
- Wild rice
- Basmati rice
- Couscous
- Sweet potato, boiled
- Pumpkin, boiled
- Honey
High GI Foods include:
- White bread
- Whole wheat/whole meal bread
- Bagels
- Corn flakes
- Bran flakes
- Instant oatmeal
- Instant porridge
- White rice boiled
- Rice pasta
- Russet potatoes
- Pumpkin
- Pretzels
- Popcorn
- Rice cakes
- Rice milk
- Saltine crackers
- Melons
- Pineapple
- Glucose
Meats and fats do not have a glycemic index rating because they do not contain a carbohydrate.
Reference:
Atkinson, F.S, et al., International tables of glycemic index and glycemic load values: 2008. Dec. 2008, Diabetes Care, Vlm. 31, number 12, Pages 2281-2283.
