Low Glycemic Index Diets Glycemic Index For Weight Loss.

The glycemic load was developed as experts believe that consuming foods with high carbohydrates can be as effective as the foods with low carbohydrates. For example, having 60 grams of bread can significantly increase the level of glucose in the blood. However, opting for 30 grams of bread can increase the glucose by half of that level. Aside from the glycemic index, the GL system also became popular to those with diabetes, as it helps them reduce their sugar intake.

Aside from that, the glycemic index and glycemic load became even more useful for those who want to lose weight, maintain a normal weight and also prevent the development of various diseases. With the help of the GI and GL system, you can reduce the level of sugar in your blood and prevent various health conditions like heart disease and type 2 diabetes.

Eating healthy… can be confusing and a frustrating task. Many people know the difference between a simple (sugar, honey and fruit) and complex carbohydrate (whole grain bread, oats and brown rice). They may even try to consume plenty of complex carbohydrates and smaller amounts of simple carbohydrates. Complex carbohydrates are broken down into glucose at a slower rate than simple carbohydrates – thus providing a gradual stream of energy throughout the day.

Creating a healthy eating program is not as simple as just knowing the difference between a simple and complex carbohydrate. It’s understanding how quickly a specific carbohydrate becomes metabolized into sugar (the body’s source of energy for most activities) and how it impacts blood sugar (glucose) levels.

The glycemic index and glycemic load provide information about how foods affect blood sugar and insulin. The glycemic index is a numerical scale to specify how quickly and how high a specific food can raise our blood glucose level. A food that raises blood sugar levels moderately – is considered to have a low glycemic index, while a food that raises blood sugar levels above the optimal level, will have a high glycemic index.

Utilizing the glycemic index, foods are based on pure table sugar (glucose) with an index of 100, and then categorized by their ability to raise insulin levels – high (70 and above), medium (56 – 69) and low (55 or less). Interestingly, certain cereals can have index values above 100 (pure sugar) due to processing, which requires very little digestion.

The glycemic load – a ranking system for carbohydrate content in food based on their glycemic index and portion size, combines quality and quantity of a carbohydrate in one number. The glycemic load is calculated by multiplying the glycemic index by the weight of the food in grams and dividing the total by 100. A food with a glycemic index over 20 is considered high, between 11 – 20 is considered medium and if under 11, is considered low.

After consuming carbohydrate-rich foods, digestion begins – breaking down and turning food into glucose, which then enters the bloodstream – triggering the production of insulin (hormone that helps glucose get into cells) to be used for energy. Once energy needs are complete, remaining glucose can be stored in the muscles and liver for later use. However, if these areas are full, insulin helps the body store excess sugar as fat! That is why… you are what you eat!

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Posted under Glycemic Index, Glycemic Index Chart, Glycemic Index Diet

The Glycemic Index Chart can be very useful once you have gained a good understanding of its concept. The great thing about it once you finally are aware of the the meaning of the numbers, it will really alter your focus on your eating habits. To start with it could be a touch challenging nonetheless once you understand the point you will have all you need to get a proper and healthy diet.

Inside the Glycemic Index food items are ranked from 1 to 100 with 1 being the lowest and 100 the highest. The range is split into 3 sub-categories High, Medium and Low with Medium above 55 and High above 70 and Low below 55. High Glycemic Index food will be digested rapidly as glucose in to the bloodstream creating a “sugar high”. Any time blood glucose goes too high the system very quickly reduces it out causing a “sugar low” because of the speed of reduction. With blood glucose levels dropping like this you’ll hunger for sugary or starchy foods most likely high GI ones and when you eat them the cycle starts all over again. To get to a healthier diet you need to eliminate this cycle altogether. The solution is to consume primarily low Glycemic Index food products, which tend to include more natural products rather than those heavily processed.

In comparison low Glycemic Index foods are actually digested extremely gradually and the glucose gradually hits the blood stream over an interval preventing spikes or sugar highs plus preventing you feeling hunger. Because food products above 70 are high and the ones above 55 medium it is best to stay away from the high where possible and minimize your consumption of medium. Your healthiest option is to pick low GI food items from the Glycemic index chart for the majority of of your diet but it is still OK to eat some of the medium and, if you really must, high ones but make that it is in combination with low ones to avoid the sugar highs.

Visit the CompleteGlycemicIndex.com for more information on the various aspects of the Glycemic Index.

Posted under Glycemic Index Chart, Glycemic Index Diet, Glycemic Index Foods