Jonathan T Edwards

Weight Loss and the Glycemic Index



Posted: Friday, January 15, 2010

by Jonathan T Edwards
The Flying Haggis

I'm sure that many people have been through the consequences of a "sugar crash" without really appreciating what was going on within their body. Then, as soon as our blood sugar drops below a certain point, the body responds by bringing about an overall feeling of low energy... I'm sure you've 'been there'. The human body operates much better when it is given a steady, continuous source of blood sugar. Therefore by using the glycemic index, we can make conscious food choices that will help give us a progressive and regular supply of glucose into the bloodstream, resulting in a continual supply of energy as we continue through our day.

The glycemic index is a method of ranking foods related to the effect that they have on the levels of sugar (glucose) in our blood, but more specifically with regards to carbohydrates. Items that are high in protein or fat don't tend to produce the same sudden rise in blood glucose levels. The GI determines the amount that a 50-gram portion of carbohydrates spikes the blood-sugar levels (normally within a 2 hour period after eating) and weighs that against a control; typically pure glucose and/or white bread. All carbohydrates cause a brief increase in our blood glucose level (called the glycemic response), but not all carbohydrates work the same way. Also, the amount of food taken, the type of carb, and how it's prepared, as well as how it's processed all have an effect on the glycemic response.

Each food type within the glycemic index are given a ranking that falls between 1 to 100... 100 being the rating number for pure glucose. Foods that are deemed high, rank greater than 70, medium foods rank from 56 to 69 on the index (GI) and foods that are regarded as low, score less than 55. So taking pretzels as an example... they have a score of 81 on the index and therefore regarded as high. A fruit cocktail is deemed mid-range with a ranking of 56 and broccoli is regarded as low with a ranking of 15. The slower our body processes food, the slower insulin is released which sees a healthier outcome on the body. So, the idea is to limit consumption of the foods with a high glycemic index score and consume more of the foods with low values on the index. An increase in body weight is then better controlled because by eating foods that raise blood sugar levels slowly, you tend to sustain that feeling of fullness for longer periods.

The index is certainly more about quality of carbohydrates, and not about quantity. However the amount we consume does make a difference when we start analyzing glycemic load values, but the measurement of food within the glycemic index is not connected to the size of the portion. Whether it's 10 grams or 1000 grams, it's the same score (number). When individuals use the glycemic index to make healthier meals, it helps to keep our blood-sugar levels in control. Researchers made assumptions in the 80's that our bodies absorbed and broke down simple sugars rapidly, creating immediate increases in blood glucose levels which of course, at that time, led to the assumption that we should avoid sugar. They now know that simple sugars don't cause the blood glucose to spike any faster than some complex carbohydrates do. But don't forget these sugars are still empty calories and should still be eliminated where possible. With things like regular exercise, decreased saturated and/or trans fats, incorporation of a high-fiber diet, and also using the glycemic index... will really help get the average person to their ideal weight, and keep them there.

Get lots more info on Weight Loss and the Glycemic Index and other GI facts at http://the-glycemic-index-guide.com/info/

Jonathan Edwards is main contributor and co-creator of the new Glycemic Index info based web-site: http://the-glycemic-index-guide.com

Sign up for his FREE 10 Part Mini-eCourse here ( there's no hidden obligation, just good info that you can start using today): http://the-glycemic-index-guide.com/

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