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Abstract

Glycemic Index Advice Header

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Lose weight and Stay Healthy the Glycemic Index Way!

Almost everybody has at some time or another experienced the weakening,
sometimes sickening feeling brought on by a "sugar crash", without
appreciating what's happening to them. When your blood sugar levels
drop, your body responds and you begin to get a feeling of general
tiredness/weakness. Our bodies function better when fed a regulated
supply of blood sugar. Careful analysis of the Glycemic Index can help
you find the foods that will release glucose slowly and continuously
into the bloodstream; that will result in a regulated supply of energy
all day long.

The Glycemic Index (GI) ranks different foods according their effect on
blood glucose levels; carbohydrates in particular. Food high in protein
or fat will not make your bodies' blood glucose level rise
significantly. The Index measures how a 50-gram carbohydrate portion
will increase the blood-sugar levels compared with a control food;
either pure glucose or white bread. All carbohydrates will produce a
short-term increase in blood glucose level. This is the glycemic
response. Not all carbohydrates act the same, and the serving size, the
actual carbohydrate source, the process of preparation, and the amount
of processing, will all affect the glycemic response.

In the Glycemic Index all foods range between 1 and 100. Pure glucose
has a reference score of 100. Foods with a score above 70 are high,
between 56 and 69 is moderate, and anything under 55 is low. As an
example, pretzels score 81 on the GI and receive a high rating. Fruit
cocktail scores 55, and is medium, and broccoli rated at 15 is low.

If your body processes your food slowly, then this regulates the
insulin release, this then has a much healthier and beneficial effect
on your body. Put simply, try to eat smaller portions of food with high
GI ratings, and larger portions of low GI foods. As a result weight
loss or gain is easier to control, because eating food that increases
blood sugar more slowly will help you feel fuller for longer.

In a nutshell, the GI is all about the quality of carbohydrates and not
about the quantity. Quantity is a part of the glycemic load metric, but
the measurement of the GI of food is certainly not related to the
serving size. Whether you eat 10 or 1000 grams, it stays the same.

To summarise, if people adhere to the Glycemic Index and prepare their
food accordingly, it will always help them keep their blood glucose
levels and weight stable.

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Glycemic Index Advice logo
How To Improve Your Health and
Lose Weight!

Glycemic Fruit Index
Tallying Your Glycemic Load
Glycemic Index Recipes
Glycemic Index List
Glycemic Index Chart
Low Glycemic Index Foods
Additional Glycemic Index Articles
Related Health Issues

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