The Glycemic Index and Weight Loss

An Introduction to the Glycemic Index (GI)

Many of us have experienced the result of a “sugar crash” without actually understanding what was going on inside our body.  The Body reacts when our blood sugar dips below a certain level, and a general feeling of low energy results.  Conversely, but not surprisingly, it functions more effectively when it is fed a regular, steady source of blood sugar.  By using the glycemic index (GI), we can decide on foods that give us a slow but steady supply of glucose into the bloodstream resulting in a more balanced supply of energy all the way through the day.

The glycemic index (GI)  is a method of scoring foods pertaining to the effect that they have on our blood glucose levels; particularly with regards to carbohydrates. Items that are high in fat or protein don’t produce the same rise in blood glucose levels. The Index calculates how much a 50-gram portion of carbohydrates elevates the blood-sugar levels and evaluates that against a known standard; either white bread or pure glucose.  All carbohydrates cause a short-term spike in your blood glucose level called the glycemic response but, not all carbohydrates perform the same way.  In addition to this, the quantity of food consumed, the kind of carbohydrate, the way the food is prepared, as well as the level of processing all influence the glycemic response.

All foods included in the glycemic index (GI) are allocated a score that vary somewhere between 1 and 100.  100 is the ranking score for pure glucose.  Foods that are regarded as high, rate greater than 70, mid-range foods score from 56 to 69 on the GI and foods are deemed low if they rate less than 55.  For example, pretzels have a ranking of 81 on the glycemic index list so they are considered high.  A fruit cocktail is regarded as moderate with a score of 55 and broccoli is deemed low with a score of 15.  The slower the body breaks down our food, the slower the insulin is released which allows a healthier reaction in the body.  So, the secret is to limit our intake of the foods with a high glycemic index and increase consumption of the foods with a low index.  Increase in body mass is more controlled because, by eating foods that raises blood sugar slowly, you maintain that feeling of fullness for a greater period of time.

The glycemic index is about quality of carbohydrates, not about quantity.  Quantity does matter however when we start looking at glycemic load values but the values within the glycemic index list of food is not correlated to the size of the portion.  Whether it’s 10 grams or 1000 grams, it stays the same.  When we use the glycemic index to create healthy meals, it helps to keep our blood glucose at a controlled level.  Scientists made assumptions in the 1980’s that the our body absorbed and processed simple sugars quickly, creating rapid spikes in blood glucose levels which lead to the conclusion that we should avoid sugar.  However, now researchers have concluded that simple sugars don’t cause the blood glucose to spike any faster than some complex carbohydrates do.  But keep in mind, simple sugars are still empty calories and should still be reduced where possible.  With regular exercise, minimal saturated and/or trans fats, incorporate a high-fiber diet coupled with the glycemic index can help keep us all healthy and at our ideal weight.

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