The Glycemic index is a system of measurement that determines the effect that carbohydrate consumption has on glucose levels in the body.
Because it is dependant on many variables, Glycemic index levels are not universal. Aspects like age, activity and insulin levels, when food is consumed, how much fiber or fat it contains, the amount of processing the food is subjected to, how it is prepared and in what combination it is eaten with other foods are all determining factors when trying to establish Glycemic index levels.
Generally Glycemic index values for diverse foods are determined by a measurement of the effect they have on blood glucose in comparison to an equal carbohydrate portion of a relative food. The Glycemic index (GI) is a barometer for how the bodys glucose levels react to particular foods when they are rated on a scale from zero to one hundred, with glucose content recording the highest rating.
Most nutritionists agree that the lower the Glycemic index of any particular food, the more beneficial it is to bodily functions. Because foods with a low Glycemic index rating release glucose into the blood stream at a slower rate, blood sugar levels are not as apt to spike and therefore are more easily absorbed by the body. Foods with high Glycemic index ratings are not as readily metabolized by the body and thus create a greater strain on the digestive system and how the body deals with high blood glucose levels.
Traditionally recognized as high carbohydrate foods, bread, pasta and potatoes also have high GI ratings - yet it is difficult make blanket determinations as white bread will have a higher GI rating than wholegrain or rye bread due to the high content of grains and complex carbohydrates contained in breads made of highly processed white flour. Wheat bran, barley and oats are considered low Glycemic foods as are fruit, most beans and soy based foods. White bread, sugar laden soft drinks, creamy ice-cream and other so-called junk foods are high in glucose.
Adjusting diet so the low Glycemic levels are predominant can be accomplished by reducing intake of foods with high glucose ratings such as white bread, processed cereals, candy, chocolate bars and other junk food while making foods with lower glucose levels a bigger priority in the diet.
For those wanting to lose weight, low Glycemic index foods naturally release energy into the bloodstream slower, which can result in less frequent feelings of hunger, and consequently help to control appetite.
In order to maintain a low Glycemic index, nutritionists recommend that white bread be replaced with whole grain. In addition increasing the intake of more fruits and vegetables appears to have a supplementary positive effect on glucose absorption by the bloodstream.
It is also recommended that one read all packaging labels and attempt to choose foods that contain little or no processed sugar and highly processed carbohydrates. Every living cell still does need 8 natural sugars which are also called glyconutrients.
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