Are you confused about carbs? Unsure about quantity or more importantly quality? Well a recent summit of global, glycemix index gurus produced some important messages that will shape the way we talk, teach and eat carbs in the future. And our guest expert was there to bring us the scoop.
About our expert
Dr Alan Barclay BSc, Grad Dip Dietetics, PhD, APD AN is the Chief Scientific Officer of Glycemic Index Foundation. He has a PhD on carbohydrates and disease risk and is a widely published author. Alan is a DAA spokesperson, DAA Diabetes Interest Group Convenor, and sits on the DAA Food Regulation Advisory Committee. He also works for the Australian Diabetes Council/Diabetes Australia and sits on the Editorial Board of their consumer magazines Diabetes Connect/Conquest and their health professional magazine Diabetes Management Journal.
Today it’s widely recognised that there are “smart carbs” – those that have a low glycemic index (GI) rating, as they release glucose slowly and are associated with a wide range of health benefits. On the flipside, carbs that are high GI can send our blood glucose (sugar) levels soaring only to crash shortly afterwards. They have been associated with an increased risk of chronic diseases such as heart disease and diabetes.
Recently I attended an international summit along with Prof. Jennie Brand-Miller, drawing together other world experts in the field of carbohydrates and health. Summit attendees included “rock stars” of the GI world – including Dr David Jenkins and Dr Thomas Wolever, who originated the concept of Glycemic Index (GI) at the University of Toronto, and Dr Walter Willett, who developed the Glycemic Load (GL = GI × carbohydrate per serve) with colleagues at the Harvard School of Public Health.
The International Consensus
All participating scientists at the summit formed the “Carbohydrate Quality Consortium (CQC)” and met to review, discuss, and debate all the latest evidence to reach an international scientific consensus on the role of GI and GL in the prevention and management of disease. They concluded that:
“Carbohydrate quality (measured by the glycemic index or GI) matters and that the carbohydrates present in different foods affect post-meal blood glucose differently, with important health implications.
There is convincing evidence from a large body of research that low glycemic index/glycemic load (GI/GL) diets reduce the risk of type 2 diabetes and coronary heart disease, help control blood glucose in people with diabetes, and may also help with weight management.”
The full consensus details 20 points the CQC agreed upon, based on the scientific evidence. They include:
- There is convincing evidence from meta-analyses of controlled dietary trials that diets low in GI improve glycemic control in people with type 2 diabetes,
- There is convincing evidence from meta-analyses of prospective cohort studies that low GI/GL diets reduce the risk of type 2 diabetes, and
- There is convincing evidence from a large body of prospective cohort studies that low GI/GL diets reduce the risk of coronary heart disease.
So why is this so important?
It’s the first step in making GI a global, public health priority with conclusive evidence that high GI/GL diets contribute to the risk of developing type 2 diabetes and cardiovascular disease. It’s a position that has been agreed upon by the world’s leading carbohydrate experts and will be championed internationally. The CQC also recommended the inclusion of glycemic index and glycemic load in national dietary guidelines and food composition tables, and that packaging labels and symbols on low-GI foods should also be considered. It was agreed that low GI measurements complement other ways of characterising carbohydrate foods, such as high fibre and wholegrain content, and should be considered in the context of an overall healthy diet.
So what does this mean for me?
I’m sure the Scoop health professional readers are interested in that update. But I hear you asking so what do I actually do now? To achieve the health benefits of low GI eating, you need to make sure that you include plenty of low GI ‘smart’ carbs as part of a healthy balanced diet.
1. Start by swapping high GI foods for low GI ones in the same food group. There are plenty to choose from. Look for foods that are also low in saturated fat, moderate in sodium (salt) and high in fibre. You can also check the GI value of more than 2000 foods here.
2. Include at least one serve of a low GI carbohydrate food at each meal and if you need a snack, choose a low GI option.
3. Keep your eyes on that serving size. Eating too much food, even healthy food, may cause weight gain.
To help make it simple, when you are shopping look for the GI Symbol. It’s a guarantee that the GI value stated on pack is accurate and that the food meets strict nutritional criteria that are consistent with the dietary guidelines. Australia is ahead of the pack with the GI Symbol program as a leading example of consumer education that could be adopted internationally.
Editor’s comment:
Thanks Alan, would have loved to see dinner at the summit! I know you also educate that there is no need to eat only low GI foods. A meal that includes a high GI food and a low GI food will result in a lower GI overall. It’s also important to remember that GI should not be used alone to judge the overall nutritional value of a food or drink. Some high GI foods such as potatoes and wholemeal breads still make valuable nutritional contributions. Just as the lower GI rating of foods such as pastries, that are high in fat, does not automatically make them a healthy option! How about you lovely readers? What smart carbs do you love? Do you have a question for Alan?
