Foods With a Low Glycemic Index

The glycemic index list can have a profound affect on your health and well being. Few of us realize just how important it can be…

Ever felt weak, gotten the shakes or felt an overall tiredness? These symptoms are the result of a “blood sugar” crash. Most all of us have them from time to time – many of us have them every day or even several times a day. Do you understand what is going on inside your body?

We get our energy from glucose. That’s the “sugar” in our bloodstream. Our body works best when it has access to a steady and constant supply. To stop the feast or famine effect, we can use the glycemic index list! Finding foods that will provide a slow steady release is pretty easy once you understand how.

Proteins and fats are digested more slowly and tend to release their glucose into the bloodstream more slowly… without the spikes caused by carbohydrates. Because of this, they aren’t ranked on the glycemic index list. Carbohydrates are ranked according to the amount of affect they have on the blood glucose levels.

The affect is determined by measuring a 50 – gram portion of the various carbs against the control of bread or pure sugar.

The temporary spiking affect is called the glycemic response. All carbs cause it but, it can vary by the amount eaten, the degree of processing, the type of carbohydrate and how it is prepared.

The glycemic index list ranks the various carbs on a scale from 1 to 100. the reference of 100 is pure glucose. Foods are considered high ranking if they are at 70 or above. the medium score is 56 to 69. And, the bottom is brought up by foods in the 55 and lower level.

Like pretzels? they come in at a whopping – fat inducing 81.

Instead, reach for some broccoli (15) or a fruit cocktail at 55.

Glucose must be accompanied by insulin to work. Spikes in glucose mean spikes in insulin – which is bad for our health in ways too numerous and far reaching for this article. That’s why glucose spikes are a matter of concern. it’s better for us to have slower and more consistent insulin releases in our bloodstream.

True our bodies need glucose…but the extra caused by spikes has to be dealt with in some manner – so we store it as FAT! You can have the pounds effortlessly falling off of you by simply substituting foods high on the glycemic index list for foods that are lower on the glycemic index list. As a bonus, slower digestion means we feel full longer and will tend to eat less.

The glycemic index list measures quality, not quantity. It’s a constant 50 grams and the score is not affected by the amount you eat.

Samuel Eskenasy is interested in healthy nutrition. For more information about the low-glycemic-index-foods check out: http://ift.tt/1FejNlj

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