The Glycemic Index, Explained

The Difference Between High and Low Glycemic Food

Do you know the difference between high glycemic foods and low glycemic foods? If you’ve ever felt light-headed or shaky (and very hungry) a few hours after eating certain foods, then you’ve experienced the “roller-coaster ride” of high glycemic foods.   You’ve probably noticed that all foods don’t have this effect on you, and those that don’t are most likely low glycemic foods.

The Glycemic Index or GI is a scale that ranks high-carbohydrate foods according to how much they raise your blood glucose levels after eating. The GI ranges from 0 to 100. Foods with a high GI are digested quickly and cause a significant spike in our blood sugar levels. This increase in blood sugar causes a corresponding increase in insulin to bring those sugar levels back down. Low glycemic foods have less of an impact on your body because they are digested and absorbed more slowly, so you need less insulin to control your blood sugar levels. When sugar and insulin aren’t spiking, you won’t get that light-headed or weak feeling. You just feel normal.

Advantages of Low Glycemic Diet

There are many more advantages to choosing a low glycemic diet. Low glycemic foods are beneficial to our health because controlling blood sugar and insulin levels is one of the keys to reducing our risk of heart disease and diabetes. Low GI diets are also useful for controlling our appetite and aiding in weight loss.

When our blood sugar levels are maintained relatively stable, our bodies perform better. A study from the Harvard School of Public Health demonstrated that high GI diets are strongly linked to an increase in the risk of Type II diabetes and heart disease. The World Health Organization recommends that people in developed countries eat as many low-GI foods as possible, to prevent heart disease, diabetes, and obesity.

A hundred years ago, our foods simply took longer to digest. They came straight from the farm to our table, in its natural state, containing the original fiber and other natural components they were grown with. Modern food processing practices have stripped our food of many of its natural properties, making it easy to package and store, and extremely quick to digest. And the faster we digest the food, the quicker we get hungry again.

This is the “roller coaster” that happens when we consume too many high GI foods. High glycemic index foods may give you a burst of energy, but this is followed by a “crash” as the insulin takes the blood sugar back down and you feel hungry again. To make things worse, these insulin spikes turn all that excess blood sugar into fat, which is usually stored right around the abdomen.

On the other hand, when we consume low glycemic foods such as fruits, vegetables, legumes and whole grains, the rise in blood sugar is slower and more sustained over time. That means you feel fuller longer and are less tempted to eat again so soon. Our energy levels are maintained throughout the day, which not only provides health benefits but also makes us feel better, because we’re not on that up and down cycle from morning to night.

What to Eat More and Less to Increase Consumption of Low Glycemic Food?

If you would like to increase your consumption of low glycemic foods, here are some suggestions.

Eat less of the following:

•     Avoid sugary snacks, especially those made with refined sugar. Not only are they high GI foods, they are mostly empty calories.

•     Many salad dressings are very high GI foods.

•     While potatoes are nutritious, especially with their skins intact, they are also very high GI foods.

Eat more of the following:

•     Fruits and vegetables in their natural state, preferably organic. Many commercially grown fruits and vegetables have a higher sugar content than organic. Commercially grown foods also have added chemicals and pesticides.

•     Eat foods with lots of fiber, which tends to lower the glycemic index of everything you eat.

•     Choose breakfast cereals with whole grain barley, bran, and oats.

Interestingly, the cooking method can affect the GI rating of a food. For example, boiled potatoes are rated an 81 on the glycemic index, while baked potatoes rate as 119 and mashed potatoes 104.

However, rather than obsess about individual GI food ratings, remember that the most important goal is to have a low glycemic diet overall. Eating the occasional high GI food is OK, especially if you also eat a low glycemic food along with it.  Try to focus on eating a healthy, balanced diet including a wide variety of whole, natural, and fresh foods. By doing so, you won’t even have to consult the GI scale, because you’ll be eating a relatively low glycemic diet and gaining all the benefits described here.

About the Author:

Dr. Matt Ramirez graduated with a degree in Bachelor of Human Biology in 2004 and received his Doctor of Chiropractic Degree in 2006. He specializes in auto injury recovery and rehabilitation and has enhanced and improved thousands of lives as well as treated people of all ages over the years. He is also an expert in health and wellness, massage therapy, chiropractic care, and more...

What is the Atlas Orthogonal (AO) Chiropractic Technique?

Atlas Orthogonal Chiropractic Technique Explained

The Atlas Orthogonal chiropractic technique, often abbreviated AO, is a specialty within the field of chiropractic that focuses of the upper cervical region. Even more specifically, practitioners of the Atlas Orthogonal technique concentrate on the Atlas vertebrae – the very first bone in the neck. Their goal is to make the Atlas bone orthogonal (or exactly perpendicular) to the skull. This is where the approach gets its name.

The premise behind AO is that the first bone – the atlas – is central to the alignment of the remainder of the column. Imagine a marching band where the first member is out of position. All the other band members position themselves relative to the first member. When the first member is out of place, the entire band is out of formation. This is a crude analogy to explain the critical role played by the atlas in directing the alignment of the other vertebrae.

And, it’s not hard to imagine how the atlas may be out of alignment. The rather light atlas (it weighs about 2 ounces) supports the weight of the human head (which weighs about 9 to 17 pounds). Imagine the head as a golf ball and the atlas as the top of a golf tee. The small tee is best able to support the weight of the golf ball on top when it is straight up and down. The atlas can become misaligned as a result of chronic poor standing or sitting posture, an awkward sleeping position or improper lifting. These are all examples of gradual processes. The atlas can also be jarred out of alignment by an auto accident, bad fall, or a blow to the head.

When the atlas is out-of-alignment (non-orthogonal), the body will compensate in other ways to keep the heavy head centered over your feet. The other spinal vertebrae and the muscles in your neck, torso and lower back will alter their normal position and function in response (just like the marching band reacting to the position of the first member). Now you’ve created a situation where there may be excessive pressure on certain nerves, muscle spasms and tissue inflammation which can cause pain and dysfunction in other areas of the body.

Hopefully you are starting to see why the Atlas Orthogonalist focuses so intently on the atlas. A problem with the atlas alignment can manifest in many other distant places and cause a multitude of problems.

So how does the AO chiropractor restore the proper position of the atlas? By carefully evaluating each patients’ precise atlas position, and then, programming an instrument to deliver a precise percussive wave to reposition the atlas. First, an AO-trained chiropractor will take very detailed x-rays that can map the exact position of your atlas. The tilt and rotation of your atlas are as unique to you as your own fingerprints. Second, an instrument programmed with your exact settings will deliver a painless vibration to the affected area. There is no twisting or cracking. Since the adjustment is custom-programmed for you it can be simultaneously very gentle and very effective. Some patients that have had traditional chiropractic will often walk away from their first AO treatment thinking that nothing has be accomplished because an AO adjustment is barely felt by the patient.

This article is just a brief introduction to the Atlas Orthogonal Chiropractic technique. When you visit our office, you’ll be able to get answers to all your questions. And after an exam, we’ll be able to talk with you in detail about whether you can benefit from atlas adjustment the same way that tens of thousands of your peers have.

  

Foot Orthotics and How Chiropractors Can Help

Good spinal health is built from the ground up, starting with the feet.  For years medical researchers and healthcare providers have recognized that problems there can cause posture changes that eventually trigger a variety of musculoskeletal issues in other parts of the body (particularly the ankle, knee, hip and back).  Studies have also shown that even slight foot problems can negatively affect athletes’ performance and predispose them to a broad range of sports-related injuries.  

What Are Orthotics and How Can They Help?

Orthotics are shoe inserts that are specially designed and manufactured to correct an abnormal or irregular walking pattern by promoting proper alignment and balance.  They have improved the quality of life for millions of people, and it’s become very common for physicians to recommend them to address many different patient needs:

• Reducing pain and/or fatigue
• Providing targeted foot support
• Relieving pressure or stress on an injured or sensitive area
• Preventing or limiting deformity
• Improving foot positioning and function
• Restoring balance
• Reinforcing or supplementing other therapies (particularly chiropractic adjustments)
  
  

Foot orthotics are medical devices that can significantly change the way a person stands, walks and runs (and therefore the way his or her body absorbs and distributes related forces).  For this reason, it’s important that the person wearing them clearly understand their benefits, risks and limitations.  It’s also important that the person use them correctly.   

What Every Patient Should Know About Orthotics

1. There is no “one-size-fits-all” answer when it comes to orthotics.  What works for another family member or neighbor will probably not work for you!  Getting the right prescription for your particular needs is all about working effectively with your healthcare provider to define your own goals and develop a complete understanding of your foot’s unique structure and function.  For instance, orthotics can be very sport-specific—the performance requirements of a hiker will not be the same as those of a skier or a football player.   
    
2. Not all orthotics are created equal, and the differences matter.  The prefabricated orthotics that can be purchased at shoe stores, pharmacies and sporting goods stores are not the same as the custom orthotics prescribed by a healthcare provider.  Do not confuse them!  Mass-produced products are tailored for the “typical” foot and are unlikely to address problems specific to any one individual’s foot.  In some situations, such products can actually make a medical condition worse, cause new problems or increase the risk of injury.  So while they’re usually less expensive than custom orthotics, they may not actually solve your particular problem.
        
3. Orthotics don’t actually correct foot or ankle problems.  They are intended to realign the structures of the foot to improve function, reduce pain and decrease the risk of injury.
    
4. Needs can change over time and your orthotics should too.  The structure and function of the foot can change as people age.  So too can people’s lifestyle and priorities.  Your healthcare provider can work with you to ensure that your prescription is still the right one for you.
    
5. Long-term use of orthotics may pose its own risks.  Any time that you provide outside help to the structures normally responsible for supporting and moving parts of your body (casts or braces are good examples), you are essentially asking them to do less.  And if you provide that help over a sufficiently extended period, you run the risk that your bones, muscles and connective tissues may become weaker as a result.  The unintended consequence is that you may actually become less capable and more reliant on your devices to do the work your body used to do.  Your healthcare provider will talk with you about how to use your orthotics correctly and manage any long-term risk that he or she believes may exist.     
   
   
6. Prescribing orthotics is arguably as much an art as a science.  Don’t underestimate the role of professional judgment in prescribing orthotics.  Experts acknowledge that there are few widely-accepted standards and that we can’t always predict successfully how an individual will respond to a particular prescription.  In fact, recent research has demonstrated that individuals with the same condition can respond very differently to identical orthotic therapy.  There’s even evidence that the same patient can respond to a prescription inconsistently or can respond just as favorably to two entirely different (even contrary) prescriptions.  This means that some trial and error may be necessary to get the results both you and your healthcare provider are looking for and that good communication is critical.  Without accurate and timely feedback from you about how well your orthotics are doing their job, it’s impossible for your healthcare provider to make the adjustments that will eventually lead to success.
   
   

How Your Chiropractor Can Help

There’s a close relationship between the way your feet work and the way the rest of your musculoskeletal system supports your body.  So even if your feet themselves don’t actually hurt, they could be contributing to other health problems that you’re experiencing.  After your Salt Lake chiropractor has examined you carefully and talked with you about your situation, he or she can help you decide whether foot orthotics should be part of your broader treatment plan.  Call our office today to learn more.

Great Source for Reliable Information on Nutritional Supplements

Have you ever found yourself tuning out information about nutritional supplements because it all seems confusing and contradictory? If yes, you are not alone. One headline says 'get more X' the next headline says 'be careful about too much X' and another says 'X supplementation not necessary at all'. Headlines are meant to sell newspaper and magazines. They report on what's new not necessarily what is backed by the most evidence. And, the stories are often selected based on findings that are contrarian or against conventional wisdom. After all, who is going to buy a magazine with the headline, "No change in guidelines – eating more plant-based foods is still good for you."

Consumers really need a reliable source of evidence-based recommendations for nutritional supplements. Since these are not regulated by the FDA, there isn't a government run website that you can count on to be unbiased. There are several private companies, non-profits and even individuals that claim to offer comprehensive unbiased information on nutritional supplements, but who has the time to sift through all of these to figure out whose information is the best?

At the risk of offending a number of other great sources, this article is a plug for the Linus Pauling Micronutrient Information Center at Oregon State University at http://lpi.oregonstate.edu/infocenter. Chances are this is a source you've never heard of or looked at, but you should.

The website describes the Linus Pauling Institute as a “source for scientifically accurate information regarding the roles of vitamins, minerals, other nutrients, dietary phytochemicals and some foods in preventing disease and promoting health”. As you can see from the description, their mission extends beyond nutritional supplements to also include whole foods. This is critically important because sometimes nutrients are more potent together (as in a food) than they are separately.

When you visit the website, you'll have a chance to subscribe to the newsletter near the top of the page. Do it. This isn't another email newsletter but rather a printed, bound newsletter sent to your house containing all of the Institute's latest research.

The folks at OSU are doing excellent work to bring us all trustworthy, evidence based recommendations on the tens of thousands of nutrients in our foods. Take some time to look at their website, bookmark it and share it with others. If there are concepts or terms you don't understand, feel free to ask us during your next appointment or send us an email. 

About the Author:

Dr. Matt Ramirez graduated with a degree in Bachelor of Human Biology in 2004 and received his Doctor of Chiropractic Degree in 2006. He specializes in auto injury recovery and rehabilitation and has enhanced and improved thousands of lives as well as treated people of all ages over the years. He is also an expert in health and wellness, massage therapy, chiropractic care, nutritional support and more...