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What is the glycemic index?
A scale that ranks carbohydrates by how much they raise blood glucose levels compared to a reference food.
Glycemic Index (GI): Ranking
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Low |
0 - 55 |
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Moderate |
56 - 69 |
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High |
70 or more |
Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.
Benefits of the Glycemic Index
Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.
- Low GI diets help people lose and manage weight
- Low GI carbohydrates reduce the risk of heart disease
- Low GI diets increase the body's sensitivity to insulin
- Low GI carbohydrates improve diabetes management
- Low GI carbohydrates improve blood cholesterol levels
- Low GI carbohydrates reduce hunger and keep you fuller for longer
- Low GI carbohydrates prolong physical endurance
A different way to limit carbohydrate consumption is simply to limit the total number of Calories that you consume for each meal. This can be a very effective method for controlling blood sugar and losing body fat. Unfortunately, there's one BIG problem associated with this method - increased hunger! But what if you could eat less, and not be hungry?
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