GI, body fat and hangover cures
September 23rd 2011 20:42
Hi everyone, this week I answer a few questions about GI, measuring body fat, hangover cures and energy.
What is GI?
GI stands for glycaemic index, which gives an indication of how quickly the carbohydrates in a food and drink are converted into blood glucose compared to pure glucose. The GI of a food can be between 1 and 100 (glucose having the GI of 100). The higher the GI rating, the quicker the carbohydrate in the food or drink is broken down into glucose and released into the blood. High GI foods raise blood glucose levels higher and quicker than lower GI foods. Blood glucose levels also drop quicker too. Whereas, with low GI foods glucose is released slowly. GI is useful for planning a diet that will keep you fuller for longer (hunger is stimulated when the glucose levels drop) and to help stabilize your blood glucose levels, this is particularly useful if you are an endurance athlete or a diabetic. It is encouraged to eat low GI foods, but they are not necessarily the healthier options. For example, a food rich in saturated or trans fats and high in sodium, can have a very low GI, but I would not recommend eating foods like that on a regular basis. Saturated fat, trans fat and sodium is typically linked to poor heart health. We can eat a little and be healthy, but too much can be unhealthy.
Standard GI Ranking
GI Ranking GI Range
Low Less than 55
Medium 56-69
What is a kilocalorie (Kcal)? What is a kilojoule (Kj)?
Both a calorie and a joule are measurements of energy. A Kcal is equivalent to 4.2Kjs. Women need about 8800Kj or 2000Kcal per day, while men need about 11000Kj or 2500Kcal per day, to help our bodies function correctly. 55-65% of this energy should come from carbohydrates, 15-20% from protein, and 20-30% from fat. Carbohydrate rich foods include, rice, bread, noodles, fruit, veg, and pasta. Protein rich foods include, beans, fish, meat, eggs, soy products; and fat rich foods include avocado, nuts, seeds, and vegetable oils.
Can you tell me about BMI and other similar measurements?
BMI stands for body mass index, which is found by dividing your weight in kilograms by your height in metres squared. BMI is one of the simplest measurements used to estimate body fat. Its correlation with body fat is high, and it is not suitable for certain groups, such as, pregnant women and body builders. The normal range for BMI is 18.5 to 25.0 for NZ Europeans, and 18.5 to 26.0 for Maori and Pacific Islanders.
Skinfold thickness measurements is measurement related to BMI, they are both indirect ways of estimating body fat. This method of estimating body fat is based on the assumption that total body fat and subcutaneous (just under the skin) fat are relatively constant, thus total body fat can be estimated by measuring the amount of subcutaneous fat. Subcutaneous fat can be estimated by measuring skinfolds using a skinfold caliper. This form of body fat estimate becomes less accurate when used on older and obese people.
Waist-to-hip ratio (WHR) is a measurement, which is used to identify those at risk of obesity related disease. WHR is calculated by dividing your waist measurement by your hip measurement. A WHR 1.0 or higher in men and 0.85 or higher in women indicates an increased risk of disease.
Do you have any hangover remedies?
Yes. Headaches from hangovers are caused by alcohol-induced dehydration. To help prevent this from happening, you can either not drink alcohol at all, or you can keep hydrated. Make sure you drink plenty of water before you go to bed and avoid caffeine and more alcohol, as they can both diuretics and they can therefore dehydrate you!
If you have questions, then please email me at nutrition.advice@gmail.com.
Krissi
What is GI?
GI stands for glycaemic index, which gives an indication of how quickly the carbohydrates in a food and drink are converted into blood glucose compared to pure glucose. The GI of a food can be between 1 and 100 (glucose having the GI of 100). The higher the GI rating, the quicker the carbohydrate in the food or drink is broken down into glucose and released into the blood. High GI foods raise blood glucose levels higher and quicker than lower GI foods. Blood glucose levels also drop quicker too. Whereas, with low GI foods glucose is released slowly. GI is useful for planning a diet that will keep you fuller for longer (hunger is stimulated when the glucose levels drop) and to help stabilize your blood glucose levels, this is particularly useful if you are an endurance athlete or a diabetic. It is encouraged to eat low GI foods, but they are not necessarily the healthier options. For example, a food rich in saturated or trans fats and high in sodium, can have a very low GI, but I would not recommend eating foods like that on a regular basis. Saturated fat, trans fat and sodium is typically linked to poor heart health. We can eat a little and be healthy, but too much can be unhealthy.
Standard GI Ranking
GI Ranking GI Range
Low Less than 55
Medium 56-69
What is a kilocalorie (Kcal)? What is a kilojoule (Kj)?
Both a calorie and a joule are measurements of energy. A Kcal is equivalent to 4.2Kjs. Women need about 8800Kj or 2000Kcal per day, while men need about 11000Kj or 2500Kcal per day, to help our bodies function correctly. 55-65% of this energy should come from carbohydrates, 15-20% from protein, and 20-30% from fat. Carbohydrate rich foods include, rice, bread, noodles, fruit, veg, and pasta. Protein rich foods include, beans, fish, meat, eggs, soy products; and fat rich foods include avocado, nuts, seeds, and vegetable oils.
Can you tell me about BMI and other similar measurements?
BMI stands for body mass index, which is found by dividing your weight in kilograms by your height in metres squared. BMI is one of the simplest measurements used to estimate body fat. Its correlation with body fat is high, and it is not suitable for certain groups, such as, pregnant women and body builders. The normal range for BMI is 18.5 to 25.0 for NZ Europeans, and 18.5 to 26.0 for Maori and Pacific Islanders.
Skinfold thickness measurements is measurement related to BMI, they are both indirect ways of estimating body fat. This method of estimating body fat is based on the assumption that total body fat and subcutaneous (just under the skin) fat are relatively constant, thus total body fat can be estimated by measuring the amount of subcutaneous fat. Subcutaneous fat can be estimated by measuring skinfolds using a skinfold caliper. This form of body fat estimate becomes less accurate when used on older and obese people.
Waist-to-hip ratio (WHR) is a measurement, which is used to identify those at risk of obesity related disease. WHR is calculated by dividing your waist measurement by your hip measurement. A WHR 1.0 or higher in men and 0.85 or higher in women indicates an increased risk of disease.
Do you have any hangover remedies?
Yes. Headaches from hangovers are caused by alcohol-induced dehydration. To help prevent this from happening, you can either not drink alcohol at all, or you can keep hydrated. Make sure you drink plenty of water before you go to bed and avoid caffeine and more alcohol, as they can both diuretics and they can therefore dehydrate you!
If you have questions, then please email me at nutrition.advice@gmail.com.
Krissi
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