Glycemic Index

Look for this symbol on packaged foods.
Look for this symbol on packaged foods.

The Glycemic Index is a system built by scientists and dieticians.  The Glycemic Index ranks carbohydrates only on a scale from 0 to 100, according to the degree to which the food will raise your blood sugar levels after consuming the food.

Foods that are given a 54 or less, are graded as low glycemic foods.  Foods with a score or ranking of 55 and above are labeled as high glycemic foods.

High glycemic foods are rapidly digested and absorbed into the bloodstream, which causes fluctuations in blood sugar levels. Low index foods are slowly digested and absorbed into the bloodstream, producing a very gradual rise in blood sugar and insulin levels.  The pancreas in our body creates a hormone called insulin that transports blood sugar into our body’s cells where it is used for energy. When we eat foods that heighten our blood sugar levels, our pancreas has to work very hard to produce the insulin necessary for all this blood sugar to be used for energy.  When our body has to produce a lot of insulin, nerve signals start telling your body that you have a ton of energy that is available.  These same nerve signals also tell your body to stop fat burning mode, and start storing fat instead.   Whatever we eat and don’t burn up eventually gets turned into fat anyway, so whenever you ingest any sugar, it’s very important to utilize it!  Also, when we eat foods that immediately spike blood sugar and energy levels, we receive a false sense that this energy will sustain us for several hours.

Foods that are high on the glycemic index, will be burned off in less than 90 minutes.  When our body is no longer receiving any more benefit from the sugar, our body will crash, because the food was giving us no other sufficient energy.  When we feel fatigued, we feel like we need something with a large dose of sugar, which is exactly the opposite nutrition our body needs to sustain us throughout our entire day.

 Visit the Glycemic Index Site for more info. CLICK HERE

Benefits of implementing a Low Glycemic Diet

  • Help to fill you up and keep you feeling satisfied for longer, avoiding over eating or too much snacking.

  • Lower your insulin levels which makes fat easier to burn and less likely to be stored.

  • Help you to lose body fat and maintain lean muscle tissue.

  • Reduce your triglycerides, total and ‘bad’ (LDL) cholesterol.

  • Increase your levels of ‘good’ (HDL) cholesterol.

  • Reduce your risk of developing type 2 diabetes.

  • Help to manage your blood glucose levels and reduce your risk of developing diabetes complications.

  • Reduce your risk of developing cardiovascular disease.

  • Reduce your risk of developing some cancers

  • Reduce your risk of developing certain eye diseases.

  • Improve your skin.

  • Sustain your energy levels longer, improving both mental and physical performance.