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"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.
"Tricklers" are slowly-digested carbohydrates that are slowly released into the bloodstream and sustain satiety."
Johanna Burani, MS, RD, CDE
Nutrition Works
Morristown, New Jersey
Expertise in individualized, low-glycemic index (low GI) meal planning.
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"Low-Glycemic Index Carbohydrates. An effective behavioral change for glycemic control and weight management in patients with Type 1 and Type 2 diabetes."
The Diabetes Educator. Burani, J.,Longo, P.J. 2006 Jan-Feb; 32(1):78-88.
"Of paramount interest to this study was the particpants' unanimous 100% consensus regarding behavioral changes in their lifestyles: (1) behavioral changes work better than going on a diet for their diabetes control and weight management, (2) choosing low-GI carbohydrates helped them improve their diabetes and weight statuses, and, therefore, (3) they plan on continuing to use this efficacious self-management strategy."
Read the abstract, or download the full article in PDF format.
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dLife: Glycemic Impact 101
dLife.com - March 2008
"How does one identify gushers and tricklers? Several factors affect the digestibility of a carbohydrate and its GI value. The most important GI determinant is the physical state of the starch. The development of grinding, milling, and other food processing techniques over the past 200 years has had the greatest impact on the quality of the carbohydrates in our current diet."
Read the full article.
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dLife Podcasts: dTalk with Janis Roszler
dLife.com - March 2, 2007
"Host Janis Roszler spends some time at the American Association of Diabetes Educators conference talking with diabetes educators Johanna Burani and Janice Baker. [Burani] has spent the last 15 years in nutrition counseling, developing meal plans that include low glycemic index food choices to better manage the diabetes of her patients."
Listen to an audio recording (approx. 20 minutes).
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Low Glycemic Index Eating: The Science Behind the Numbers
Diabetes Health. Burani, J. April 1 2005.
"How can you know the rate of digestion of a particular carbohydrate food? The glycemic index spells it all out for you... Thanks to dedicated scientists in several countries throughout the world, a specific protocol is followed in research laboratories to test the rate of digestion of certain carbohydrate foods... The glycemic index attests only to the quality of a carbohydrate based on the time it takes for its digestion."
Read the full article.
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The Glycemic Index—A Little Bit of History
Diabetes Health. Burani, J. March 1, 2005.
"GI values do not define carbohydrates by their chemical structure (as in “simple” or “complex”) but rather by what those foods do to blood glucose levels in the body (quick versus slow glucose release). Jenkins (and his followers) made sure of that important distinction."
Read the full article.
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Eating a Low Glycemic Index Diet:
Which Carbohydrates Work Best And Why?
Diabetes Health. Burani, J. February 1, 2005.
"The carbs that work best for us are the ones most familiar to the human digestive system, dating all the way back to Paleolithic times: unrefined, minimally processed high-fiber whole grains, fruits and vegetables."
Read the full article.
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Good Carbs, Bad Carbs or No Carbs?
An Insider's View Of The Glycemic Index
Diabetes Health. Burani, J. Issue 146, Vol. 13, No. 9, p. 60. September 1, 2004.
"Since carbs are the body's fuel of choice, 100% of their calories are converted into glucose. Therefore, carbohydrates have the greatest effect on blood glucose levels after eating and thus have the greatest impact on glycemic control."
Full article only available in print edition.
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Low Glycemic Index Meal Planning:
A Case Study
DiabetesInControl.com
"After four months of following this low glycemic plan, Babs' life has improved dramatically. She lost twenty-three pounds (10% of her body weight), she is no longer using any insulin and her oral medications have been decreased. In addition, due to her newfound energy and weight loss, her blood pressure has returned to normal and she may be able to eliminate those medications. This example offers further proof that a low-glycemic meal plan works."
Read the full article in PDF format.
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Good Carbs, Bad Carbs:
An Indispensable Guide to Eating the Right Carbs for Losing Weight and Optimum Health
DiabetesInControl.com - January 21, 2004 Issue 191.
"Carbohydrates are the body’s fuel of choice. Just the way a car is built to run on the fuel gasoline, the body has been programmed to function on the fuel glucose. In that programming, the body has preferentially chosen carbohydrates to be the source of its fuel – high test, so to speak."
Read the full article.
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A View of the Glycemic Index from the Trenches
DiabetesInControl.com - February 17, 2004 Issue 195.
"It is an easy tool to use because most low GI foods are commonly found in supermarkets. Also, these same low GI foods (whole grain breads, old fashioned rolled oats, and sweet potatoes, for example) are touted for other health benefits (heart health, anti-cancer properties, weight loss, etc.)."
Read the full article.
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