Glycemic Index Information for Weight Loss
Glycemic index information for weight loss gives you relevant and useful information on what the glycemic index is. It also helps you to understand how to use this information to lose weight and to stay healthy. The body reacts to low blood sugar with a feeling of general tiredness. Without really knowing why and without realizing what their bodies are doing, most people have felt the effects at some time or another of a “sugar crash”. To avoid this effect, the ideal state of the body’s blood sugar is in a state of stability, with no spikes and no dips in the blood sugar supply. This stability can be achieved by using the glycemic index as a tool. The tool is primarily used to make food choices that provide a constant and slow glucose release into the bloodstream. In this way there is a steady supply of energy throughout the day.
Glycemic Index Information Chart
The glycemic index information tool is based on the concept of having a relative ranking structure. Within this ranking structure, foods are rated, especially carbohydrates, according to the consequence on blood glucose levels once these foods are eaten. The focus is on carbohydrates. This is because foods that are high in protein or fat don’t cause a significant rise in blood glucose levels. The index is not concerned with food quantity. It is more concerned with the effect on blood sugar of comparable food units. Nevertheless, a standard quantity of the food is used for all the ranking. The standard is a 50-gram portion.
The top most level of the rank is a rating of 100 and an item that is rated as 100 is rapidly digested and will release sugar really quickly into the blood stream. This rapid release causes an almost instant spike in blood glucose level. A high ranking food would be something like either white bread or pure glucose. These top level foods are therefore considered the control groups and it is comparisons with these control groups that the ranking is used to measure against.
Not All Carbohydrates are Created Equal
Not all carbohydrates have the same effect on blood glucose levels. However, all carbohydrates cause a short term rise in blood glucose levels and this response is called the glycemic response. Also, the glycemic response is affected by
- the amount of food eaten;
- the preparation method used on the food;
- the kind of carbohydrates, and
- whether the food is whole food or refined food all affect the glycemic response.
Chart Index Range
A number ranging from 1 to 100 is assigned to each food in the glycemic index based on the glycemic response. Pure glucose acts as the reference score at a score of 100. A score higher than 70 is considered high and a score of 56 to 69 on the index, is considered a moderate food and a ranking of less than 55 is considered a low score. For example, pretzels have a ranking of 81 on the glycemic index chart and so they are regarded as high. A fruit cocktail is regarded as medium with a ranking of 55 and broccoli with a rate of 15 is considered a low ranking food item. The higher the food is ranked the faster the body processes the food and so the faster the insulin are released in the body which is an unhealthy state.
Using Glycemic Index Information for Weight Loss
So using the glycemic index ranking tool, the objective is to eat as much of the foods with a low index and as little of the highly rated foods as possible. Consequently, weight gain is controlled using this approach to the dietary balance. This is because, the full feeling is kept for or a longer period of time the slower the blood sugar is raised. Furthermore, the sugar cravings are lowered too so this becomes a much healthier nourishment cycle.
Watch the video below for some surprising information – which is worse, a snickers bar or breakfast cereal for blood sugar spiking?
Carbohydrate Quality – Not Quantity
The glycemic index is not about quantity but about the quality of carbohydrates. The ranking of the glycemic index of food is not related to the portion size. Quantity only matters in regards to how much you now eat of the food but how much you eat does not affect the ranking. It will affect your total calories and weight gain though. Whether you eat 10 grams or 1000 grams, the ranking remains the same; the calories consumed do not.
Using the glycemic index to make healthy meals will help to keep blood glucose levels under better control than not using the tool. In the 1980’s, researcher assumed that simple sugars were rapidly absorbed and digested by the human body and this is what produced the swift increases in blood glucose level. This in turn lead to the assumption that sugar should be avoided. However, now scientists understand that some complex carbohydrates cause the blood glucose to rise just as rapidly as those of simple sugars. Nevertheless, simple sugars should still be minimized since they are still empty calories. Basically the key to a healthy weight is to have regular exercise, a high-fiber diet and little saturated or trans-fat, and using the glycemic index to help with the right food choices all help to keep the average person at a healthy weight. Wikipedia has more information on using glycemic index information sensibly.