Many - or should I say most - of us experience blood sugar crashes every day. 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 lethargy - you could also get the shakes and feel weak.
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.
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. Fats and proteins are released more slowly and don't cause spikes.
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 rise in blood sugar levels - which is caused by ALL carbs - is called the glycemic response. But, not all carbs are the same. Some types are slower than others, plus the amount eaten, degree of processing and food preparation methods all have a bearing on the glycemic response.
The rankings go from 1 to 100. Pure glucose is at 100. For a food to be considered in the high range, it has to score above 70. Low is 55 and less. Obviously, the moderate range comes in at 56 to 69.
An example of a high glycemic index list ranking would be our favorite drinking snack...the pretzel - which comes in at a whopping 81.
The better option, broccoli is considered low ranking with a score of 15. Fruit cocktail is a respectable 55 (Almost in the medium range.)
We care about the glucose levels in our bloodstream because - for it to work, it has to be accompanied by insulin. The slower insulin is released into our bloodstream, the healthier it is for our body - in many ways that go beyond the scope of this article.
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.
Having your extra pounds melt away is as simple as checking the glycemic index list and trading higher ranked foods for lower ranked ones. You will control your hunger and food cravings too!
The glycemic index list is not concerned with the quantity of carbs but with the quality. Of course the amount you eat is important, but the measurement of the glycemic index of foods is based on a constant of 50 - grams. In other words, it's the type of carb being ranked not the amount.
Portion control is still important to weight loss and blood sugar spikes.
With a little regular exercise and portion control, the glycemic index list can be a very effective tool for easily keeping your weight under control.
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