The glycemic index chart can get confusing and maybe even a tad bit intimidating if you don’t understand what everything means. It was developed so that doctors and their patients (primarily diabetics) would be on the same page regarding what they’re eating…recently it’s been discovered that it’s also one of the best ways to lose weight for non-diabetics. But basically, it can’t help you if you don’t comprehend what the numbers represent.
To begin, the glycemic index chart isn’t some unconquerable beast. It is truly a tremendous discovery and can help you not only with diabetes…but with weight loss and several general health issues. Get set to learn about something that can change your life.
Numbers rule the glycemic index chart: High, Low, and Everywhere in Between
The glycemic index chart, when you look at it, shows a listing of foods. Each food is associated with a number ranging from 0 to 100.
When we eat and our body digests the food, it turns it into a sugar (glucose). This enters the bloodstream and circulates to where it can be used. Different foods get digested at differing rates. The faster we digest something, the faster we get this blood sugar spike.
The numbers you see on the glycemic index chart simply represent how fast we digest our food and how rapidly we will get this spike in blood sugar. For example, a high number like 87 means the spike will occur quickly.
A low number i.e. 18, means that the food takes longer to digest and enter the bloodstream. This is far healthier for many reasons, but is of special benefit if you are diabetic or even just trying to lose weight.
At first reading the glycemic index chart may take a little effort, but understanding comes quickly. On most charts, numbers in the range of 55 to 69 are considered medium. Numbers below 55 are low and numbers above 69 are high.
Each glycemic index chart is slightly different, but they all work off the same principles. Usually, foods aren’t listed by their index number, they are categorized by food groups or types.
Looking at a glycemic index chart is eye opening. You will wonder why some foods rank higher or lower than others.
Take an idle glance at the glycemic index chart and you’ll note that a Snickers bar comes in ranking in the 40′s while a bagel is in the 70′s! Who would have ever predicted THAT? The chart can be counter intuitive and confusing on several fronts.
Here’s why, protein takes longer to digest and enters the bloodstream much more slowly…the Snickers bar is stuffed with protein rich peanuts. Ergo, it takes longer to digest and work it’s way into our bloodstream.
Here’s a loophole in the glycemic index! If you MUST eat something that is ranked high on the glycemic index chart, mix it with protein. Dying for some white bread? Add some peanut butter! Or toss in some tuna.
Proteins and some fats are what cause foods to have unexpected rankings on the glycemic index chart. If you weren’t aware of the loophole, it could seem as nothing but a random assortment of numbers.
Your excess weight will drop off effortlessly and like magic by using the glycemic index chart. But that’s not all… it helps diabetics control their blood sugar levels and it also helps with quite a few general health issues, like heart disease.
Learning to master the glycemic index chart is a terrific first step to long term health and longevity.
My website has a lot more information on the glycemic index chart as well as other weight loss strategies. Check it out right away and you can get a FREE enrollment in my “Fast Weight Loss Tips!” mini-course.
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