Eating foods with low glycemic index can facilitate both weight loss and a more energetic lifestyle. The glycemic index measures how quickly and markedly a given food will impact blood sugar levels. In other words, foods which score high on the glycemic index table will cause sharp spikes in blood glucose. On the other end, foods which are digested slowly, thus imparting a more measured impact on blood sugar, score low on the index.
Those with diabetes were the initial beneficiaries from the glycemic index. Diabetics have a special concern when it comes to regulating blood sucrose levels. However, later research has quantified that following the GI can provide manifold benefits for everyone. Erratic blood sugar levels trigger several unwanted effects.
When blood sugar levels drop after a spike it causes what is termed a “sugar crash”. These crashes are characterized by lethargy and reduced mental agility. Consuming foods which rank high on the GI chart (over 69) heightens the chance of these crashes occurring. The glycemic index ranks foods on a scale from 1 to 100. Those foods scoring under 55 are considered to rank low and not are prone to triggering sugar crashes. As indicated, foods scoring 70 or more are considered high and are to be avoided.
Sugar crashes have other adverse effects in addition to creating feelings of lethargy. When blood sugar suddenly decreases it fools the body into thinking that it must consume more food. This obviously works to the detriment of those seeking to shed unwanted pounds. Those seeking weight loss are advised to stick with low index foods. The good news is that there exist low GI ranked foods within virtually every food group.
Rice is a good example of a food group with both good and poor GI choices. Basmati rice scores a moderate 58 on the index, whereas white sticky rice scores a whopping 98. Referencing the GI chart is a simple step which can greatly assist in crafting a meal which won’t lead to a crash or quickly recurring hunger pangs.
The GI chart might appear complex at first glance; however it is easily learned and understood. The glycemic load (GL) index provides further guidance in addition to the main glycemic index. The GL gives direction while taking into consideration both the food’s glycemic index score as well as the portion of it consumed. This tool allows for further quantification of a meal’s expected impact upon blood sugar levels.
When one can’t avoid consumption of a high GI food there are techniques which can be used to dilute its impact upon blood sugar. Combining a high protein food along with a high GI food is one such technique which can avoid the intensity of increase upon blood sucrose levels. The first step towards controlling blood sugar is familiarizing yourself with both the GI and the GL.
Combined with regular exercise and good overall nutrition the glycemic index is an excellent tool to be used in the pursuit of weight loss, increased energy and better all around health.