The glycemic index list can have a MAJOR impact on our lives. More so than you may have imagined.
Many – or should I say most – of us experience blood sugar crashes every day. But, most of us have no idea just what is happening to our bodies and how to control it. When you do have a blood sugar crash, you will experience a general lethargy – you could also get the shakes and feel weak.
Our bodies need the sugar (glucose) in our bloodstream for energy and we perform at our best if the supply is steady and constant. Using the glycemic index list, we can easily choose foods that will provide a slow constant release throughout the day and avoid the (unhealthy) roller coaster highs and lows.
Proteins and fats are digested more slowly and tend to release their glucose into the bloodstream more slowly… without the spikes caused by carbohydrates. Because of this, they aren’t ranked on the glycemic index list. Carbohydrates are ranked according to the amount of affect they have on the blood glucose levels.
The affect is determined by measuring a 50 – gram portion of the various carbs against the control of bread or pure sugar.
The temporary spiking affect is called the glycemic response. All carbs cause it but, it can vary by the amount eaten, the degree of processing, the type of carbohydrate and how it is prepared.
Foods are ranked from 1 to 100. The high is pure glucose at 100. A low ranking food is anything from 1 to 55. Medium comes in at 56 to 69 – and high goes from 70 +.
Like pretzels? they come in at a whopping – fat inducing 81.
Instead, reach for some broccoli (15) or a fruit cocktail at 55.
We care about the glucose levels in our bloodstream because – for it to work, it has to be accompanied by insulin. The slower insulin is released into our bloodstream, the healthier it is for our body – in many ways that go beyond the scope of this article.
Plus…all that glucose has to go somewhere! if we don’t use it right away, it gets stored as fat! Controlling your weight is as simple as eating foods lower on the glycemic index list. This releases glucose more slowly – so we have a better chance of burning it off! Not to mention that the slower digestion means we feel full longer and eat less.
Remember, it’s the quality of the carbohydrate that is being measured by the glycemic index list, not the quantity. the measurement is based on 50 – grams and the resulting score will be the same regardless of how much you eat.
To control your weight and to avoid blood sugar spikes, you will still need to exercise a little portion control.
With regular workouts and keeping an eye on portion sizes the glycemic index list can be the best weight loss system you’ve ever tried.
For a LOT more information about the Glycemic Index List and other weight loss programs, techniques and methods…visit my website right away! You can also get a copy of my “Fast Weight Loss Tips!” mini-course while it is still free.
