Introduction to the Glycemic index and weight loss.
What is the Glycemic Index? What is its relation to a person’s blood sugar?
The Glycemic Index, Glycaemic Index, or GI is a nothing but the measure of the effects of carbohydrates we consume, on the levels of blood sugar in our bodies.
Hang on, what are carbohydrates? One may ask.
Carbohydrates are in the foods we eat, and are referred to as (1) Complex Carbohydrates or Starch which are found in foods such as cereals, bread and pasta. and (2) Simple Carbohydrates or Sugar found in foods such as candy, jams and desserts.
As it is digested these carbohydrates are converted into glucose and released into the blood stream. The carbohydrates that break down more quickly during digestion and release glucose faster into the bloodstream are said to have a high GI; and the carbohydrates that break down rather slowly, and release glucose more gradually into the bloodstream, are said to have a low GI.
The concept of this food scale was developed by Dr. David J. Jenkins and his colleagues in 1980–1981 at the University of Toronto in their research to find out which types of foods were best for the people who suffered from diabetes.
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.
The human body will only perform at its best when it receives a constant or rather steady supply of the needed amount 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 unpleasant effects of Hypoglycemia, or in a lay persons jargon a "sugar crash" is experienced by most people at some time or other, without them actually knowing what is happening inside their bodies. When a person’s blood sugar drops too low, the body responds by causing a general tiredness, among other things.
All carbohydrates do cause a temporary rise in a person’s blood glucose level which is called the glycemic response, however, not all carbohydrates create the same response. Factors, such as the method used to prepare the food, as well as the degree of processing, all have an affect on the glycemic response of any particular type of carbohydrate.
Each item of food in the glycemic index is assigned a number that ranges between 1 to 100, where 100 is the reference score for pure glucose.
Foods that are rated from 1 to 55 in the index are considered low, 56 to 69 on the index are considered medium, 70 and above are considered high. For instance, Broccoli which is rated 15 is considered to have a low GI, fruit cocktails which are rated 55 are considered to have a medium GI and Pretzels which are rated 81 are considered to have a high GI.
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 foods that are low on the glycemic index and less food that are listed high on the 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.
It must be remembered that 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. It is important that people use the glycemic index to select and prepare healthy meals, it helps them to keep their blood glucose levels under control.
Researchers who developed the concept of the index in the 1980’s assumed that the human body absorbed and digested simple sugars quickly, producing rapid increases in blood glucose level leading to the assumption that the eating of sugar should be avoided. But now further research has established that simple sugars don’t cause the blood glucose to rise any more rapidly then some complex carbohydrates do. However, simple sugars are still nothing but empty calories and should still be minimized.
With regular exercise, little saturated or trans fat, and a high-fiber diet, the glycemic index will help the average person always be at a healthy weight. Eating foods at the low end of the glycemic index does not mean that you are starving your self. All it does is keeps your glucose levels stable and steady without the highs and the lows, and you will not get hungry often hence cutting out the excess eating bringing about a natural weight control.
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This post was written by admin on November 10, 2010
