We are at our physical best when we receive the right amount of blood sugar at a constant and consistent pace to give us a consistent source of energy. Knowing what to eat to achieve this effect is possible through consulting a food’s glycemic index.
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. Foods that are high in fat or protein don’t cause your blood glucose level to rise much. It measures how much a 50-gram portion of carbohydrates raises the blood-sugar levels compares with a control; either white bread or pure glucose.
The reactionary increase in a person’s blood sugar is known as the glycemic response. There are many factors that affect this, including the type of food that is eaten as well as its preparation technique.
The particular viand is given a rating of high, moderate and low. A High GI rank is given to those with a seventy and above score. Moderate GI for those that have a sixty-nine to fifty-six score while Low GI are for those less that fifty-six.
After the food is measured and compared with a control, it is given a rating that ranges from one to one hundred. According to the glycemic index chart, foods that rate between seventy to one hundred, such as pretzels, are high glycemic index foods. Those that rate between fifty-six to sixty-nine, such as fruit cocktail, are moderate glycemic index foods and those that rate between one to fifty-five, such as broccoli, are low glycemic foods.
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. Whether you eat 10 grams or 1000 grams, it remains the same. When people use the glycemic index to prepare healthy meals, it helps to keep their blood glucose levels under control.
This is not to say that we should eliminate high GI foods such as monosaccharides, altogether, because some complex carbs cause the same effect on our blood as well. But we should strive to maintain a balanced diet nevertheless, and stick to the healthier choice of eating low GI foods. Coupled with consistent physical activity, losing weight will not be a problem.
