If you are anything like me, when you get a "sugar crash" it's pretty unnerving. Having your blood sugar drop too low can have some fairly unwelcome consequences. Lack of energy, poor concentration, shakes, can all be systems of the "sugar crash" We know the body body is at its best when you have a constant, steady and appropriate supply of sugars. By learning about and learning how to use the glycemic index you can learn to choose the foods that will keep you on an even keel through the day.
So, what is the glycemic index? It's a way to rank the food that you eat according to the manner in which that food affects your blood glucose levels.
Simply said, it's knowing how the foods you eat (primarily carbohydrates) convert to affect your blood sugar levels. Fats and proteins tend to have fairly little effect of your glucose levels. So the factor to keep your eye on is the effects of carbs. And, as with fats, there are good carbs and bad carbs. The glycemic index gives us a way to separate the good guys from the bad guys. To add even more fun into the mixture, the amount of food and the type of preparation will also have an effect on the conversion of carbs into sugars. The degree of processing will also change the way your body is affected by the food. For example whole wheat flour will not raise your glucose levels almost as much as highly processed white flour.
The index is really quite easy to understand. All foods are ranked from 1 to 100, with 100 being the score for pure glucose. Above 70 is the point that foods are considered high. From 56 to 69 are ranked as moderate. And 55 and lower are put into the low range. If you would look at a food chart to determine if your choices for a snack you'd see that pretzels at 81 would have considered "high" while a fruit cocktail at 55 is considered in the medium range. Using the glycemic index then is quite simple. Check the chart and decide what you'd like to have to eat. The benefits are really quite amazing. If you choose to eat foods on the lower end of the scale you will find that because your body is processing the low end foods more slowly, you will go longer before you feel hunger, you will fill up more quickly, and … Ta ..da …. you will lose weight.
Following an eating plan using the glycemic index as a guide, like everything else in life, takes a little getting used to. But, you will find that your meals are tastier, healthier, more filling, easier to prepare, and the largest benefit of all, Keep your weight down to healthy levels. They will help you to lose fat and retain solid muscle mass. All in all, an easy trade off.