Most people have felt the effects of a "sugar crash" without actually knowing what is going on inside their bodies. When someone's blood sugar drops too low, the body responds by causing a general tiredness.
Your body is at its best when blood glucose levels are maintained at a steady level throughout the day and spikes are avoided. The glycemic index can help you choose foods that will not cause your blood sugar to spike so you have a constant supply of energy all day and can avoid the dreaded sugar crash.
The glycemic index is a way of ranking foods according to how much of an effect the food has on blood glucose levels. Foods that are predominantly fats or proteins don't affect glucose levels too much but carbohydrates have a wide range of effects. Carbs raise your blood sugar levels and some carbs cause your blood sugar levels to spike. Carbs and other foods are compared against the standard of how much pure glucose raises blood sugar levels. Other things can affect the glycemic index of carbohydrates such as the way the food was cooked, how highly processed it is, and how much of it you eat.
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 more about the quality of the carbohydrates you eat and not the quantity although quantity does have an effect upon your total glycemic load. However, the portion size does not determine the glycemic value of the food. For example, the glycemic value is the same whether you eat 10 grams or 100 grams. When you use the glycemic index as a guideline when preparing your menus, you can help keep your blood glucose levels at a steady level throughout the day.
Researcher assumed in the 1980's that the human body absorbed and digested simple sugars quickly, producing rapid increases in blood glucose level leading to the assumption to avoid sugar. But now scientists understand that simple sugars don't cause the blood glucose to rise any more rapidly than some complex carbohydrates do. But, simple sugars are still empty calories and should still be minimized. With regular exercise, little saturated or trans fat, and a high-fiber diet the glycemic index helps keep the average person at a healthy weight.
Your body is at its best when blood glucose levels are maintained at a steady level throughout the day and spikes are avoided. The glycemic index can help you choose foods that will not cause your blood sugar to spike so you have a constant supply of energy all day and can avoid the dreaded sugar crash.
The glycemic index is a way of ranking foods according to how much of an effect the food has on blood glucose levels. Foods that are predominantly fats or proteins don't affect glucose levels too much but carbohydrates have a wide range of effects. Carbs raise your blood sugar levels and some carbs cause your blood sugar levels to spike. Carbs and other foods are compared against the standard of how much pure glucose raises blood sugar levels. Other things can affect the glycemic index of carbohydrates such as the way the food was cooked, how highly processed it is, and how much of it you eat.
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 more about the quality of the carbohydrates you eat and not the quantity although quantity does have an effect upon your total glycemic load. However, the portion size does not determine the glycemic value of the food. For example, the glycemic value is the same whether you eat 10 grams or 100 grams. When you use the glycemic index as a guideline when preparing your menus, you can help keep your blood glucose levels at a steady level throughout the day.
Researcher assumed in the 1980's that the human body absorbed and digested simple sugars quickly, producing rapid increases in blood glucose level leading to the assumption to avoid sugar. But now scientists understand that simple sugars don't cause the blood glucose to rise any more rapidly than some complex carbohydrates do. But, simple sugars are still empty calories and should still be minimized. With regular exercise, little saturated or trans fat, and a high-fiber diet the glycemic index helps keep the average person at a healthy weight.
About the Author:
Want to find out more about Glycemics Index, then visit William McKinney's site on how to choose the best Glycemics Index Information for your needs.
No comments:
Post a Comment