06 18 The Importance of the Glycemic Index

A huge tip to help you lose weight and stay healthy is to stay away from high glycemic foods. The glycemic index of food is a ranking of foods based on their immediate effect on blood sugar levels. A low glycemic index food releases glucose more slowly and steadily. A high glycemic index food ingestion should be limited as it can cause stimulate an inflammatory state and has many healthy robbing effects on our bodies.

I label it as a Habit of Disease because it causes a faster rise in blood glucose levels, stimulating insulin, and turning on fat storage. Carbohydrate foods, including many starches, breakdown quickly during digestion and have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

A study out of University of Massachusetts found that those who ate foods high on the glycemic scale weighed significantly more than those who did not. It is a great idea to know the glycemic index of some of your favorite foods. Below you will find a list of popular high medium and low indexed food.

o Low GI means a smaller rise in blood sugar and can help control established diabetes
o Low GI diets can help people lose weight and lower blood lipids
o Low GI diets can improve the body’s sensitivity to insulin
o High GI foods can help re-fuel carbohydrate stores after exercise

Glycemic Index Food Chart
Low Glycemic Index food (less than 55)
Medium Glycemic Index (between 55 and 70)
High Glycemic Index foods (more than 70)

For a great chart listing the glycemic index of some of the most prevalent foods, click here.

Tags: Carbs, Diabetes, Eating, Food, Health, Weight Gain, Weight Loss