Introduction To The Glycemic Index List And Weight Loss…
The glycemic index list can have a MAJOR impact on our lives. More so than you may have imagined.
Ever felt weak, gotten the shakes or felt an overall tiredness? These symptoms are the result of a “blood sugar” crash. Most all of us have them from time to time – many of us have them every day or even several times a day. Do you understand what is going on inside your body?
Our bodies tend to perform at their optimum levels when we have a constant and steady supply of glucose (sugar) in our bloodstream. This is our source of energy. We need to find foods that will supply this slow, steady release. Good news, avoiding the major highs and lows is easy with the glycemic index list.
Proteins and fats are digested more slowly and tend to release their glucose into the bloodstream more slowly… without the spikes caused by carbohydrates. Because of this, they aren’t ranked on the glycemic index list. Carbohydrates are ranked according to the amount of affect they have on the blood glucose levels.
The affect is determined by measuring a 50 – gram portion of the various carbs against the control of bread or pure sugar.
The temporary increase is called the glycemic response and all carbohydrates cause 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 affected by all of them.
The glycemic index list 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 level.
A high ranked food on the glycemic index list would be our friend the pretzel. (81).
You could do better with a fruit cocktail at 55 (just about in the medium range) or even better is the 15 of broccoli.
Glucose must be accompanied by insulin to work. Spikes in glucose mean spikes in insulin – which is bad for our health in ways too numerous and far reaching for this article. That’s why glucose spikes are a matter of concern. it’s better for us to have slower and more consistent insulin releases in our bloodstream.
Extra glucose that our body doesn’t need for energy is stored as FAT! So to control weight…it is as easy as eating foods low on the glycemic index list. This releases glucose more slowly and helps us burn the calories before they get stored as fat. Plus, the slower digestion means you feel full for a longer period of time and are less likely to want to overeat.
The glycemic index list measures quality, not quantity. It’s a constant 50 grams and the score is not affected by the amount you eat.
To control your weight and to avoid blood sugar spikes, you will still need to exercise a little portion control.
With regular workouts and keeping an eye on portion sizes the glycemic index list can be the best weight loss system you’ve ever tried.
For a LOT more information about the Glycemic Index List and other weight loss programs, techniques and methods…visit my website right away! You can also get a copy of my “Fast Weight Loss Tips!” mini-course while it is still free.
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