Introduction to the Glycemic Index and Weight Loss

We are at our physical best when we receive the right amount of blood sugar at a constant and consistent pace to give us a consistent source of energy. Knowing what to eat to achieve this effect is possible through consulting a food’s glycemic index.

Carbs and other viands are rated based on how they affect our blood sugar levels. The rating given is known as the glycemic index or GI.

All carbohydrates cause a temporary rise in someone’s blood glucose level called the glycemic response but, not all carbohydrates act the same. Plus, the amount of food eaten, the type of carbohydrates, and the method used to prepare the food, as well as the degree of processing all affect the glycemic response.

Each food in the glycemic index is assigned a number that ranges from 1 to 100. 100 is the reference score for pure glucose. Foods that are considered high, score greater than 70, moderate foods rates from 56 to 69 on the index and foods are considered low if they score less then 55. For instance, pretzels have a score of 81 on the glycemic index so they are considered high. A fruit cocktail is considered medium with a rate of 55 and broccoli is considered low with a rate of 15.

Because of the way insulin is supplied in a gradual manner when eating low GI foods, you will notice that you do not get hungry as fast as when you eat high GI foods. This is what makes people shed pounds when they have a low GI diet.

GI is a measure of the effects it has on the blood sugar and not to the amount of food eaten. Ultimately, the response is the same regardless of how much of the particular food you eat.

One important thing to remember about GI though is that it does not refer to how much you eat. It is measured in terms of its effect and not the amount of the food. In the eighties, we were told to eliminate sugary foods because they cause our blood sugar levels to increase immediately. However, it was recently discovered that certain complex carbs have the same effect too. This doesn’t mean though that we can freely eat all the sugary stuff we want, as they barely contain any nutrients. It is still wise to have a balanced diet and an active lifestyle in order to lose and maintain the right weight.