While the glycemic index does provide us with a little insight into how certain foods may affect our blood sugar, it is of limited value, and surely is not a substitute for personal experimentation. The best and only real way to see how much a certain food puts your blood sugar up is to consume and measure.
Now this doesn’t mean you should try anything, a big plate of waffles and syrup probably isn’t something you could handle and you can be pretty confident about this without trying it, but there’s no reason not to if you want.
The glycemic index is actually indexed using non diabetics, and diabetics do tend to respond differently to things that’s for sure. So a medium glycemic food may still put our blood sugar far in excess of what we would tolerate for instance, and even so called low glycemic foods can even do that.
Diabetes educators love to make things easy for us, I’m looking at the glycemic index (GI) page of the Canadian Diabetes Association right now and it’s unbelievable the things they are telling us are OK to consume based upon the glycemic index. A lot of these things would put our blood sugar way up. Among the best choices, the low glycemic options, 55 GI and under, choose more often, is bread, and many diabetics can’t tolerate regular bread, and have to go with things like sprouts and such, or even avoid it altogether in many cases.
The 56-69 GI foods, the ones that they recommend to choose more often as opposed to most often, includes quite a few things that give diabetics a lot of trouble. They don’t even say, stay away from the high GI foods, they just say choose less often.
Pasta dishes tend to be low glycemic by the way, and hardly anything puts our blood sugar up like a plate of spaghetti or macaroni, so that should give people all the pause for thought they ever need right there.
So we need to assess things based upon the glycemic impact they have upon us, and there are no shortcuts here, although once you see how much spaghetti puts you up you may not have to experiment with other pasta dishes so much.
Anyone who buys into the crap about red meat being bad for you, which we talked about in the last article, is going to likely buy into all the dietary myths that are out there, especially the ones about fat, and Dr. Hite does not disappoint.
Of particular amusement is his distinguishing between bad and good fats as bad fats being made by nature and the good fats being man made. That’s hilarious, in a gruesome way that is. He also says, if you don’t burn it, you wear it, which is just as ridiculous and there’s no kind way to put this, it shows his utter lack of understanding about the human body’s metabolism.
Dr. Fung’s discussion of this is a particularly good one, someone who has actually studied this, and he points out that there are two types of fat, even chain and odd chain. The odd chain is the healthy kind, and the kind that has been shown to help not hurt diabetes, and the even chain is the harmful stuff.
The even chain stuff is the fat that the liver converts from excess carboydrates with the help of insulin. This is the bad saturated fat, and is very unhealthy in excess. Dietary saturated fat from milk and red meat is odd chain, the healthy kind.
Poultry and fish have some even chain fat in it, and therefore aren’t quite as healthy as red meat and dairy, but nowhere near as bad as the kind the liver makes from excess carbs. It turns out though that what we’re told about animal fats is wrong, the red meat and dairy is the most healthy and actually benefits diabetics.
The man made fats are also bad for us, and they are even chain as well, the bad kind, and the health concerns of this kind of fat is very well documented. Ray Peat has written a lot of articles on this, including this one which sums up his views nicely, and where this stuff has been shown to directly cause insulin resistance by damaging insulin receptors and mitochondria, among other things.
Dr. Peat believes polyunsaturated fatty acids are much more harmful than excess glucose, and he does make some very good points. There are instances where diabetics have dramatically increased their carbohydrate intake, cut down a lot on PUFAs, and have seen great improvement in their diabetes, including, most surprisingly, a normalization of their insulin levels, from too high to healthy ones.
If there is one thing that has changed in lock step with the explosion of metabolic diseases, it’s going from natural fat to man made fat, and while one may not necessarily have to eliminate man made fats, consuming these fats in excess does present some big concerns. This is not the healthy fat by any means, although many are deluded into thinking this.
One of the real issues with type 2 diabetics is excess inflammation, and man made fats, PUFAs, are highly inflammatory, which increases insulin resistance directly, in addition to elevating cortisol levels to combat this excess inflammation, and cortisol isn’t called a glucocorticoid for nothing, it’s main function is actually to elevate glucose levels. With type 2 diabetes, in excess, it elevates our blood sugar in excess.
Dr. Hite cautions against saturated fat because it contains higher levels of cholesterol, but this is only an issue if you’ve been brainwashed, and none of this has any real basis in science, good science anyway. One does not notice the mountain of evidence here though if they just look the other way it seems.
He claims that too much cholesterol accelerates the buildup of cholesterol in our arteries, however this only happens in cases where the arteries have been injured by excessive inflammation, inflammation from such things as high insulin levels and also an over-consumption of what he considers to be healthy fats, such as margarine.
The liver will make all the cholesterol we need for this should we need it, should we need this attempt at healing our arteries, and dietary cholesterol restriction will not even prevent this healing process, although there are drugs that do, drugs that are quite harmful indeed, and the nasty and dangerous side effects are actually a direct result of their impeding natural cholesterol synthesis.
He does at least caution against trans fats, and recommends margarines and oils that are low in trans fat, these fats are vastly inferior to animal fats though, but you have to be knowledgeable about such things to recognize this.
We’ll move on to Dr. Hite’s view on skipping breakfast, and more, in the next article.