The glycemic index listing can have a huge affect on your health and well being. Few of us realize just how important it can be…
Many – or should I say most – of us experience blood sugar crashes every day. We feel sleepy and restless after we had our lunch. But most of us have no idea just what is happening to our bodies and how to control it. When you do have a blood sugar crash, you will experience a general sluggishness – you could also get the shakes and feel weak.

Our bodies need the sugar (glucose) in our bloodstream for energy and we perform at our best if the supply is steady and constant. Using the glycemic index list, we can easily choose foods that will provide a slow constant release throughout the day and avoid the (unhealthy) roller coaster highs and lows.

The glycemic index list is nothing more than a way to rank foods according to the effect they have on the blood glucose levels, particularly carbohydrates. They are the ones that create the highs and lows of our energy boost. Fats and proteins are released more slowly and don’t cause sudden changes.
The glycemic index list measures how much a 50 – gram portion of various carbohydrates will raise your blood glucose levels as compared to a control (Either bread or pure sugar).

The temporary increase is called the glycemic response and all carbohydrates have full influence on it. But, they cause it at varying levels according to the type of carb , the amount it was processed, the way it was prepared and the amount eaten. The glycemic response is influenced by all of them.

The glycemic index listing ranks the various carbs on a scale from 1 to 100. the reference of 100 is pure glucose. Foods are considered high ranking if they are at 70 or above. The medium score is 56 to 69. And, the bottom is brought up by foods in the 55 and lower levels.

A high ranked food on the glycemic index listing would be our friend, the pretzel. (81). Instead, opt for some broccoli (15) or a fruit cocktail at 55.

We are concerned about the glucose levels in our bloodstream because (for it to be effective), it has to be accompanied by insulin. The slower the insulin is released into our bloodstream, the healthier it is for our body – in many ways that go beyond the scope of this article.

It is true that our bodies need sugar but the extra caused by spikes has to be dealt with in one way or another – so we store it as FAT! You can have the pounds effortlessly falling off of you by simply substituting foods high on the glycemic index list for foods that are lower on the glycemic index list. As a bonus, slower digestion means we feel full longer and will tend to eat less.

The glycemic index list is not caused by the quantity of carbs but with the quality. Of course the amount that you eat is vital , but the foods glycemic index measurement is based on a constant of 50 – grams. In other words, it’s the type of carbohydrate being ranked, not the amount. Thus, you can have your very own glycemic index weight loss ideas.

Portion control is still crucial to weight loss and blood sugar spikes.
With regular exercise and keeping an eye on portion sizes, the glycemic index can be the best weight loss system you’ve ever tried.

The author is an enthusiast on glycemic index diet. For more tips on using the glycemic index effectively, visit glycemic index listing, and don’t forget to sign-up for FREE e-courses!

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