I’m sure many people have gone through the aftermath of a “sugar crash” without really appreciating what was going on inside their body. So, as soon as our blood sugar drops below a certain point, the body responds by causing a general feeling of low energy… I’m sure it’s ‘been there’. The human body functions much better when it is provided with a constant and continuous source of blood sugar. Therefore, by using the glycemic index, we can make conscious food choices that will help us get a progressive and regular supply of glucose into the bloodstream, resulting in a continuous supply of energy throughout the day.
The glycemic index is a method of classifying foods related to the effect they have on the levels of sugar (glucose) in our blood, but more specifically with respect to carbohydrates. Items that are high in protein or fat do not tend to produce the same spike in blood glucose levels. The GI determines the amount by which a 50-gram serving of carbohydrate raises blood sugar levels (usually within 2 hours of eating) and compares it to a control; typically pure glucose and/or white bread. All carbohydrates cause a brief rise in blood glucose (called a glycemic response), but not all carbohydrates work the same way. In addition, the amount of food eaten, the type of carbohydrate and how it is prepared, as well as how it is processed, have an effect on the glycemic response.
Each type of food within the glycemic index is assigned a rank that falls between 1 and 100… with 100 being the rank number for pure glucose. Foods that are considered high are rated above 70, foods that are considered medium are rated from 56 to 69 on the GI, and foods that are considered low are rated below 55. Take pretzels as an example. They have a score of 81 on the index and are therefore considered high. A fruit cocktail is considered mid-range with a rank of 56 and broccoli is considered low with a rank of 15. The slower our body processes food, the slower insulin is released, leading to a healthier outcome in general. the body. So the idea is to limit your intake of foods with a high glycemic index and consume more foods with low values on the index. An increase in body weight is better controlled because by eating foods that slowly raise blood sugar levels, you tend to keep that feeling of fullness for longer periods.
The index is certainly more about the quality of the carbohydrates than the quantity. However, the amount we consume does make a difference when we start looking at glycemic load values, but the measure of foods within the glycemic index is not related to serving size. Whether it is 10 grams or 1000 grams, it is the same score (number). When people use the glycemic index to prepare healthier meals, it helps keep blood sugar levels in check. Researchers assumed in the 1980s that our bodies absorbed and broke down simple sugars rapidly, creating immediate spikes in blood glucose levels which, of course, at the time, led to the assumption that we should avoid sugar. Now they know that simple sugars don’t cause blood glucose to spike faster than some complex carbohydrates. But don’t forget that these sugars are still empty calories and should be eliminated whenever possible. With things like regular exercise, increasing saturated and/or trans fats, incorporating a high fiber diet, and also using the glycemic index…it will really help the average person reach their goal weight and keep it there .