You have probably experienced a sugar crash before where you suddenly feel exhausted a short time after eating sugary sweets. You may not realize what is going on inside of your body when you have a sugar crash but it happens when you have a swing in blood sugar levels and your blood sugar drops too low.
The human body performs at its best when it is provided with a constant supply of blood sugar. By using the glycemic index, people can choose foods that provide a slow and constant release in glucose into the bloodstream resulting in a steady supply of energy throughout the day.
The glycemic index is a way to rank foods according to the effect that they have on a person's blood glucose levels; especially in regards to carbohydrates. Foods that are high in fat or protein don't cause your blood glucose level to rise much. It measures how much a 50-gram portion of carbohydrates raises the blood-sugar levels compares with a control; either white bread or pure glucose. 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.
The glycemic index rates all foods on a scale of 1 to 100. A score of 100 is a reference point that is assigned to pure glucose. Foods that score 70 or greater are considered to have a high glycemic index, scores of 56 to 69 are moderate, and scores under 50 are low glycemic index foods. Pretzels have a glycemic index score of 81 so they have a high glycemic index. On the other side of the scale, broccoli has a rating of 15 so it is a low glycemic index food. Food that is slower to digest causes a slow and steady release of blood glucose as compared to food that is digested quickly and that causes an initial rush of blood glucose. When watching your weight, it is good to add foods with a low rating along with foods that have a high rating so your blood sugar level stays constant. This helps you feel full longer and avoid cravings.
The glycemic index is a measurement of the quality of foods and carbs, not the quantity. Quantity comes into play with the total glycemic load but not the glycemic index. If a food has a rating of 60, it is the same for a 10 gram portion and a 100 gram portion. Using the glycemic index to plan; your meals helps keep your blood glucose at a constant level.
Food scientists have known for many years that simple sugars caused blood glucose levels to soar. They have recently discovered the same thing happens with certain kinds of carbohydrates. Learning which carbs to avoid and which ones are good for you is beneficial for helping you lose weight. Using the glycemic index along with regular exercise can help you lose weight quicker and maintain your goal weight when you achieve it.
The human body performs at its best when it is provided with a constant supply of blood sugar. By using the glycemic index, people can choose foods that provide a slow and constant release in glucose into the bloodstream resulting in a steady supply of energy throughout the day.
The glycemic index is a way to rank foods according to the effect that they have on a person's blood glucose levels; especially in regards to carbohydrates. Foods that are high in fat or protein don't cause your blood glucose level to rise much. It measures how much a 50-gram portion of carbohydrates raises the blood-sugar levels compares with a control; either white bread or pure glucose. 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.
The glycemic index rates all foods on a scale of 1 to 100. A score of 100 is a reference point that is assigned to pure glucose. Foods that score 70 or greater are considered to have a high glycemic index, scores of 56 to 69 are moderate, and scores under 50 are low glycemic index foods. Pretzels have a glycemic index score of 81 so they have a high glycemic index. On the other side of the scale, broccoli has a rating of 15 so it is a low glycemic index food. Food that is slower to digest causes a slow and steady release of blood glucose as compared to food that is digested quickly and that causes an initial rush of blood glucose. When watching your weight, it is good to add foods with a low rating along with foods that have a high rating so your blood sugar level stays constant. This helps you feel full longer and avoid cravings.
The glycemic index is a measurement of the quality of foods and carbs, not the quantity. Quantity comes into play with the total glycemic load but not the glycemic index. If a food has a rating of 60, it is the same for a 10 gram portion and a 100 gram portion. Using the glycemic index to plan; your meals helps keep your blood glucose at a constant level.
Food scientists have known for many years that simple sugars caused blood glucose levels to soar. They have recently discovered the same thing happens with certain kinds of carbohydrates. Learning which carbs to avoid and which ones are good for you is beneficial for helping you lose weight. Using the glycemic index along with regular exercise can help you lose weight quicker and maintain your goal weight when you achieve it.
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