The glycemic index chart isn’t complex or hard to understand, but like anything else – it can be daunting if you don’t understand what the various numbers mean. It was originally conceived so that doctors and their diabetic patients could be on the same page as to what they are eating – it’s since been found to be helpful not only to diabetics, but for non-diabetics, it’s one of the best ways to lose weight! Unfortunately, it can’t help you if you don’t understand the numbers and what they stand for.
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.
High, low and in between, the numbers rule the glycemic index chart.
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.
Whenever we eat something, our digestion turns it into glucose (sugar). It’s the glucose that enters our bloodstream and gets used as energy for our cells. Some foods get digested faster than others and will more quickly cause this blood sugar spike.
The numbers on the glycemic index chart indicate how fast a food is digested and how fast your blood sugar will spike. A high number, like 92 means it will happen – fast.
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.
When you first read the glycemic index chart it takes a bit of effort. But you will soon get it. On most carts, numbers from 70 +, are thought of as in the high range. Numbers from 55-69 are medium and 54 – are low.
Foods are categorized by food groups and types, not by index number. There are minor variations in various charts, but the all use the same basic concepts.
Looking at a glycemic index chart is eye opening. You will wonder why some foods rank higher or lower than others.
Taking a quick look at the glycemic index chart – you would be confused on many levels. Some foods are VERY counter intuitive…a bagel ranks in the 70′s while a Snickers bar is way down in the 40′s. Who’d have guessed?
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.
Want a loophole in the system? clearly a food ranked lower on the glycemic index chart is better for us. But, if you must indulge in a higher ranked food, add in some protein. Add peanut butter to that bread!
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.
General health problems, like heart disease are helped by using the glycemic index chart. It helps control blood sugar levels for diabetics and if you want to lose weight, the pound just seem to magically disappear.
Mastering the glycemic index chart is a wonderful step towards health and longevity.
There’s plenty more information about the glycemic index chart – and other weight loss methods – on my website. You can also get a FREE subscription to my “Fast Weight Loss Tips!” mini-course.
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