Know the Bread Glycemic Index

GI refers to “glycemic index” which is a critical measurement used to rate carbohydrate based foods.  The glycemic index chart ranking indicates what impact a given food’s consumption will have on blood sugar levels.  There is a significant link between the right food selections and effective blood glucose management.  Diabetics have long been well aware of this.  Bread glycemic index is just one small facet and will be explored more later in this article.

The most effective diet plans take a food’s glycemic index score into account.  Some plans mistakenly equate all carbohydrates as being the same.  This is not the case.  Our bodies absorb various foods into our systems in different fashions.  Some foods are digested quickly and hence score high (over 70) on the GI charts.  Others are absorbed slowly thus scoring low (under 55).  The chart runs from 1 on the low end to pure sugar on the high end which scores 100.

Foods high on the GI chart cause a sharp and immediate rise in blood sugar levels.  A rapid increase in blood glucose level is usually followed by a precipitous fall back down.  Most of us have personally experienced this effect, and we have termed it a “sugar crash”.   Carbs which entail a slower impact upon blood glucose levels serve to help prevent this phenomenon.

Whether dieting or not it is beneficial to pay attention to the glycemic index.  For some groups, including diabetics, it is mandatory. The glycemic index chart helps you differentiate between carbs.  Avoiding high GI foods not only prevents an unwelcome crash, but it also avoids the hunger pangs often associated with these crashes.

Breads present a good example of a food group with both low GI and high GI options within the group.  Pumpernickel scores a low 41, but a French baguette scores a whopping 95.  Bread choices low on the GI table also include sourdough, stone ground whole wheat and pita bread.  In addition to baguettes, breads high on the GI chart to be avoided include white bread, bagels, and 100% whole wheat.

Many Americans equate all carbohydrates as being the same.  The GI chart shows that this is not the case.  Additionally, there are tricks to dilute the effects of high GI foods when they are consumed.  Combining a food with a high glycemic index rank along with a protein can help minimize the rapid fluctuations within blood sugar levels.

Being aware of your food’s glycemic index score is not just for diabetics.  Everyone can benefit from steadier blood sugar levels.  A low GI diet in combination with well known steps including regular exercise significantly enhances the odds of successful weight loss as well as good overall health.