Have you ever craved a candy bar and then felt exhausted a short while after eating it? That is called a sugar crash and it happens when your blood sugar spikes and then drops. A swing in blood sugar is hard on your body and leaves you feeling fatigued.
Your body performs its best when it has a constant and steady supply of blood sugar. If you use the glycemic index, you can select food that gives your body a slow and constant supply of blood sugar throughout the entire day.
The glycemic index is a way of ranking foods according to how they affect your blood glucose levels particularly where carbohydrates are concerned. Foods that are high in protein or fat don’t cause your blood sugar levels to swing in the same way that carbohydrates do. In fact, all carbs cause your blood sugar levels to rise at least temporarily. This is called the glycemic response. However, not all carbs cause the same degree of reaction. Different types of carbohydrates cause different degrees of blood sugar spiking. The glycemic response can be further affected by the way the food was cooked, how it was processed, and how much of it was eaten.
Each food in the glycemic index is assigned a number that ranges from 1 to 100. 100 is the reference score for pure glucose. Foods that are considered high, score greater than 70, moderate foods rates from 56 to 69 on the index and foods are considered low if they score less than 55. For instance, pretzels have a score of 81 on the glycemic index so they are considered high. A fruit cocktail is considered medium with a rate of 55 and broccoli is considered low with a rate of 15. The slower someone’s body processes the food, the slower the insulin is released allowing a healthier effect on the body. So, the trick is to eat little of the foods with a high glycemic index and more of the foods with a low index. Weight gain is controlled because, by eating foods that raises blood sugar slowly, you keep that full feeling for a longer period of time.
The glycemic index is a measurement of the quality of foods and carbs, not the quantity. Quantity comes into play with the total glycemic load but not the glycemic index. If a food has a rating of 60, it is the same for a 10 gram portion and a 100 gram portion. Using the glycemic index to plan; your meals helps keep your blood glucose at a constant level.
It has been long understood by scientists that your body quickly absorbs simple sugars and this causes a quick spike in blood sugar levels. That is why diabetics have been urged to avoid sugar. Today, researchers know that simple carbs have the same effect as simple sugars. By getting regular exercise, limiting saturated fat, eating a high fiber diet, and using the glycemic index as a guideline, you can lose weight and maintain a healthy weight a lot easier. Plus you will feel better and have more energy.
Learn more about Glycemics Index. Stop by William McKinney’s site where you can find out all about Glycemics Index Information and what it can do for you.