As a follow-up to the recent question about Guyenet's views, I am curious about Namby Pamby's insight into the difference in the BG spiking duration of safe starches as opposed to gluten grains and sugar.
Does anyone have a chart from their own records or from a scientific study comparing the length of time BG is raised for different sources of carbohydrate? For example, is rice a safe starch by this definition? Does pairing the carbohydrate with fat or protein effect them all in the same way? It would be interesting to have another quantitative measure besides toxin load for what constitutes a safe starch.
Further, it sounded from Namby Pamby's comments that in his/her experience the BG levels that the safe starches induce are more rapidly and profoundly reduced. Does this imply their ingestion is more likely to be followed by hypoglycemic periods? This would seem to be a disadvantage.
I can give you what I know as a type 1 diabetic because I'm constantly testing my sugar. And you're going to hate the answer.
Seriously -- 50g of wheat will send my sugar soaring and leave it there for HOURS, unable to come down no matter how much insulin I give myself. 50g of rice will send me up there, but I can force it down. Surprisingly, 50g of flat-out candy will cause a blip on the blood sugar radar.
And those numbers are contingent on whether or not I've exercised that day. And how much. And whether or not I slept well, or got a full night's sleep. (For the record -- bad quality sleep makes my sugars go up easier and be harder to control -- quality sleep, but less of it (less than 6 hours) makes them a little difficult, and only on good quality sleep, 7+ hours, are my sugars reasonable. And if I sleep more than 10 hours withotu being sick, I'm in trouble!)
Your body is unique. The only way to know how you handle particular carbs, and for how long, is to invest in a blood testing meter and test yourself right before you eat, and at the 1 and 2 hour marks. And maybe add in 3 hours just to make sure you don't dip low afterwards for some reason.
Oh, and if you pair starch with fat, test at 5 and 6 hours as well, because fat slows the absorption rate of the carbs and you have to adjust for it. (Seen when I used to eat pizza --1 and 2 hours were fine.... 6 hours later.....)
i think if we back up and look at it from "there's no such thing as a macronutrient" view of kurt harris, then things get a little clearer. once i started looking at carbs as glucose and fructose instead of just "carbs" and looked at glucose as being more benign and being a bit more suspicious of frutose, my choices became inherently better and my health improved.
having said that, if you're already type 2 diabetic then glucose is possibly no longer benign- however, it was the fructose that got you there. if you are obese, then you quite possibly need to do some metabolic rehab and reteaching yourself how to handle glucose better- probably by instituting a bit of strenght training and strategic starch refeeds.
from the studies i've seen, the relationship between leptin and insulin is one where leptin trumps all. however, for the layperson who is just trying to lose weight, that doesn't even matter being that the process for reestablishing the sensitivity in both hormones are damn near identical. i didn't know anything about leptin when i lost my weight but the process i went through to regain insulin sensitivity is the same i would tell someone to combat leptin sensitivity issues.
Like the person above said you're unique. No one knows how your insulin will react to different stimulus.
A healthy person should be able to eat all the above carbs and spike insulin without going hypoglycemic.
Insulin spikes make healthy people satiated, insulin spikes in glucose deranged people can lead to hypoglycemia since the insulin won't work than more will pump out than it will work too good making blood glucose drop too low which leads to hunger, weight gain, even more metabolic disturbances.
Starchy vs Non-Starchy Vegetables 2 Answers