Introduction to the Glycemic Index and Weight Loss
Most people have felt the effects of a “sugar crash” without actually knowing what is going on inside their bodies. When someone’s blood sugar drops too low, the body responds by causing a general tiredness. The human body performs at its best when it is provided with a constant supply of blood sugar. By using the glycemic index, people can choose foods that provide a slow and constant release in glucose into the bloodstream resulting in a steady supply of energy throughout the day.
The glycemic index is a way to rank foods according to the effect that they have on a person’s blood glucose levels; especially in regards to carbohydrates. Foods that are high in fat or protein don’t cause your blood glucose level to rise much. It measures how much a 50-gram portion of carbohydrates raises the blood-sugar levels compares with a control; either white bread or pure glucose. All carbohydrates cause a temporary rise in someone’s blood glucose level called the glycemic response but, not all carbohydrates act the same. Plus, the amount of food eaten, the type of carbohydrates, and the method used to prepare the food, as well as the degree of processing all affect the glycemic response.
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 then 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. Weigh 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 about quality of carbohydrates, not about quantity. Quantity does matter in regards to the glycemic load values but, the measurement of the glycemic index of food is not related to the size of the portion. Whether you eat 10 grams or 1000 grams, it remains the same. When people use the glycemic index to prepare healthy meals, it helps to keep their blood glucose levels under control. Researcher assumed in the 1980’s that the human body absorbed and digested simple sugars quickly, producing rapid increases in blood glucose level leading to the assumption to avoid sugar. But now scientists understand that simple sugars don’t cause the blood glucose to rise any more rapidly then some complex carbohydrates do. But, simple sugars are still empty calories and should still be minimized. With regular exercise, little saturated or trans fat, and a high-fiber diet the glycemic index helps keep the average person at a healthy weight.
Heather Michaels is a doctor specialized in Glycemic Index. For more information on his Guide, visit www.glycemicreading.com.
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