What is the Glycemic Index and How Can it Impact Your Health?
"Glycemic Index, Low Carbohydrate Diets, Low Carbohydrates, and
Healthy Lifestyles"
By Tony Ostian, Health and Fitness Director
Most of us know that in order to maintain a healthy lifestyle we need to limit our intake of fatty foods while also eating foods that are low in calories and fat.
There are a lot of ideas out there today saying that the only way you can lose weight is to get on a low carbohydrate diet.
But did you know that not all carbohydrates are created equally?
Some are broken down in the intestine rapidly while others are broken down slowly and more gradually.
Carbohydrates that are broken down slowly in the body don’t affect blood sugar levels.
However, carbohydrates that are broken down rapidly in the body cause a rapid increase in blood sugar levels and then a rapid decrease once they’re completely broken down.
As a result, fluctuating blood sugar levels throughout the day lead to rapid changes in the body’s energy levels.
So, how do you know what Carbohydrates will affect your blood sugar levels?
For that answer, you need to turn to the Glycemic Index.
What is the Glycemic Index?
The Glycemic Index (GI) is an established method of classifying foods according to their blood glucose-raising potential.
It rates how fast carbohydrates break down into glucose and increase blood sugar levels, but doesn’t tell you how many carbohydrates are found in one serving of a particular food.
The higher the GI numbers, the greater the rise in blood sugar levels causing a sharp increase in energy followed by fatigue due to blood sugar levels dropping.
Foods with a Very High Glycemic Index:
- Refined Sugar
- Corn Flakes
- Raisin Bran
- Baked Russet Potatoes
Foods with a Medium Glycemic Index:
- Bananas
- White Rice
- White Wheat Flour Bread
- Life Cereal
- Pasta
Foods with a Low Glycemic Index:
- Apples
- Celery
- Green Beans
- Spinach
- Lettuce
In short, foods with a high GI number are great for raising low blood sugar levels and for providing you with the extra energy you need during short intense exercise.
And, foods with a low GI number are helpful in preventing food cravings and for giving you a stable energy level throughout the day.
Keep in mind that the Glycemic Index is just one of many tools you have available to help control blood sugar levels and the nasty craving that go along with fluctuations.
The bottom line is that Carbohydrates are essential to all nutritional plans.
But, choose carbohydrates that are low in calories and fat, watch your portion sizes and pay attention to how the food is prepared.
All of these things play a major role in how carbohydrates are broken down in your body.
