To understand the numbers on a glycemic index chart, one must first understand the "glycemic effect". The glycemic effect is how the foods we eat affect the glucose (blood sugar) level in our blood stream.
The Glycemic Effect
When you eat a meal or a snack, your blood sugar level rises as the food is digested. This conversion of food to blood sugar, or glucose, is called the glycemic effect. Some foods are digested faster than others, or have a high sugar content to begin with, and so their glycemic effect is higher than other foods which are digested more slowly or have a lower sugar content.
The Glycemic Index
The glycemic index list or chart ranks this effect on blood sugar levels for a variety of foods, mainly carbohydrates, since they are the primary source of glucose
. The higher the ranking, the greater their glycemic effect. Above 70 is considered very high.
For people with diabetes, who have a difficult time controlling their blood sugar, or for people who desire to lose weight or maintain a healthy weight without resorting to fad diets or pills, the glycemic index can be a great tool in selecting which foods to eat.
For example, if a person likes to snack, he or she can use the index to choose foods with low or moderate index numbers. By picking a food with a low number, there will not be a big glycemic effect.
Triggering fat storage
But why is this important? Well, for one thing, when there is a big surge in blood sugar, the pancreas produces a big surge of the hormone, insulin. Insulin is required by the body's cells in order to use the glucose for energy. But when too much insulin is produced, it signals the body to store fat! The insulin may also get rid of the glucose too quickly, making the person hungry again quickly.
They eat, insulin spikes, the signal to store fat is activated again! It becomes a vicious cycle.
Low is the way to go
To break this cycle, pick foods with a low to moderate glycemic index number. They will be digested more slowly, blood glucose will enter your body gradually, and your pancreas will release lower levels of insulin.
Not only will there not be a big insulin surge, but the slower digestion will keep you from getting hungry for a longer period of time. This is always beneficial when trying to lose weight.
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