An Introduction To The Glycemic Index
Whether you’re a chronic dieter or new to the dieting scene — especially the low carb dieting scene — you’ve probably heard of the Glycemic Index (G.I.).
So what really is the Glycemic Index?
Well, it’s a numerical score between 1-100 attributed to carbohydrates. The “score” reflects the rate at which the carbohydrate is broken down, digested and released as sugar (glucose) into the bloodstream. If a carbohydrate has a low score (say, a grapefruit), it is broken down and released slowly into the body. Carbohydrates with a high score (i.e., white bread or common breakfast cereals) are digested and released quickly into the bloodstream.
Why should you care about this?
Well, low G.I.foods tend to instigate a mild insulin response, while high G.I. foods cause a much more dramatic insulin response (insulin is released by the body in order to lower blood sugar levels by shuttling it to where it is needed). When large amounts of sugar is released very quickly, the body responds by releasing a large amount of insulin from the pancreas to counter this rapid rise in blood sugar. When large amounts of insulin are present in the body, the body…
1) goes immediately into fat-storing mode
2) responds by reducing blood sugar levels so quickly that you experience an energy crash, followed by unbelievable cravings for high-G.I. goods — mostly sweets and simple carbs like breads. Thus the cycle continues over and over. Worse still, an overconsumption of high carbohydrate foods can cause the body to become immune to the effects of insulin, leading to Adult Type II diabetes.
Obviously, therefore, any dieter’s main goal should be to avoid as much as possible high G.I. foods (like white breads, etc) and eat mainly low G.I. foods. Next question? How can you find out the G.I. value of all your favorite carbohydrate foods? Good question. I highly recommend you download the document below from the American Journal of Clinical Nutrition. It provides a full list of the G.I. ratings of all your favorite foods, as well a complete discussion of G.I. and glycemic load.
To download this PDF document, right click this link and choose “Save Target As.” Choose a file within your computer to save the document (pay close attention, so you can find it later). Read and enjoy… it’s a beauty!
If you’re interested in a practical diet based on the Glycemic Index, click here to check out my review of “The Low G.I. Diet Breakthrough.”
