Glycemic Index

The glycemic index was created as a way to characterize the effect of carbohydrate-rich foods on blood glucose levels. It is calculated by measuring the effect of 50 grams of carbohydrate over 2 hours in 10 healthy people after overnight fasting.   The index is calculated as relative measurement to the effect of  50 grams of pure glucose itself. 

An index of <100 means that the food has less effect compared to glucose, whereas an index >100 means it is has a greater effect. 

Source

Barnard ND. Nutrition guide for clinicians. 2nd ed. Washington: Physicians Committee for Responsible Medicine; 2009.

Emily McDonald, MD

Hello! I'm Emily, in addition to many other things, I am an allopathic doctor that left the health care system to find a better way to care for people and our planet. I no longer practice the kind of medicine we are used to seeing and using in America today - I am cultivating a practice community based herbalism for social justice and environmental harmony. 

Fat Soluble Vitamins

BONE REGULATION

    Vitamin D2 / ergocalciferol

    • fungal: UV exposed mushrooms

    Vitamin D3 / cholecalciferol

    • animal: fatty fish livers, dermal synthesis

    Vitamin 1,25-(OH)2 D3 / calcitriol active form

    Vitamin 25-OH D3 / storage form

    ANTIOXIDANT

    Vitamin A / retinol

    • plant derived provitamin beta-carotene: dark or yellow vegetables, carrots, and tree nuts
    • animal derived preformed retinoids: liver, kidney, eggs, and dairy

    Vitamin E / tocopherol 

    • plants: oils, leafy vegetables
    • animals: meat, eggs

    HEMOSTASIS

    Vitamin K

    • K2 synthesized from K1 by intestinal microbes
    • plant: K1 (phylloquinone or phytonadione) green vegetables

     

       

      SOURCES:

      Colorado State University ExtensionFact Sheet No. 9.315

      Natural Medicines Research Collaboration

      UptoDate

       

      Emily McDonald, MD

      Hello! I'm Emily, in addition to many other things, I am an allopathic doctor that left the health care system to find a better way to care for people and our planet. I no longer practice the kind of medicine we are used to seeing and using in America today - I am cultivating a practice community based herbalism for social justice and environmental harmony.