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Sunday, February 26, 2012

Losing Weight With The Glycemic Index

Your body performs its best when it has a constant and steady supply of blood sugar. If you use the glycemic index, you can select food that gives your body a slow and constant supply of blood sugar throughout the entire day.

The glycemic is a way of ranking foods according to how they affect your blood glucose levels particularly where carbohydrates are concerned. Foods that are high in protein or fat don't cause your blood sugar levels to swing in the same way that carbohydrates do. In fact, all carbs cause your blood sugar levels to rise at least temporarily. This is called the glycemic response. However, not all carbs cause the same degree of reaction. Different types of carbohydrates cause different degrees of blood sugar spiking. The glycemic response can be further affected by the way the food was cooked, how it was processed, and how much of it was eaten.

A particular food is assigned a value from 1 to 100 on the index. 100 is the reference standard of pure glucose against which all other foods are measured. For a food to be considered to have a high glycemic index, it should score 70 or above on the glycemic scale. Foods with a low glycemic index score under 55 and those with scores of 55 to 69 are considered moderate. As an example, pretzels are considered to be high glycemic index foods because they have a score of 81. Fruit cocktail is rated at 55 and is considered moderate. Broccoli has a score of 15 and is a low glycemic index food. If you consume high rated foods slower then insulin will be released slower which is healthier for your body. To achieve that you can eat a small amount of foods that have a high glycemic index value along with a large amount of food that has a low glycemic index value. Eating according to the glycemic index can help you lose weight since when your blood sugar levels are stabilized, you have a full feeling for a lot longer after you eat.

The glycemic is more about the quality of the carbohydrates you eat and not the quantity although quantity does have an effect upon your total glycemic load. However, the portion size does not determine the glycemic value of the food. For example, the glycemic value is the same whether you eat 10 grams or 100 grams. When you use the glycemic as a guideline when preparing your menus, you can help keep your blood glucose levels at a steady level throughout the day. It has been long understood by scientists that your body quickly absorbs simple sugars and this causes a quick spike in blood sugar levels. That is why diabetics have been urged to avoid sugar. Today, researchers know that simple carbs have the same effect as simple sugars. By getting regular exercise, limiting saturated fat, eating a high fiber diet, and using the glycemic index as a guideline, you can lose weight and maintain a healthy weight a lot easier. Plus you will feel better and have more energy.

William McKinney is a health expert and for more than 10 years now, he's been working with people who have weight loss issues. For more information about glycemic index list visit his main website at

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