Insist On Foods Low On the Glycemic Index List

Diabetics have always been aware of the glycemic index chart.  The glycemic index measures the impact consumption of a given food on blood sugar levels.  All carbohydrates cause an increase in blood glucose, however some cause an immediate spike whereas others trigger a more gradual ramp up.  Foods which cause a quick spike in blood sugar levels are high on the GI list.  Conversely, foods which allow for a more measured build up of blood sugar are low on the list.

The glycemic index list runs from one to a hundred.  The importance of a food’s position on the GI chart is manifold.  Erratic blood sugar levels serve to undercut both diets and a vigorous lifestyle.  When foods high on the GI chart are consumed it leads to an inevitable “sugar crash” after blood glucose levels quickly peak.  Foods low on the glycemic index chart facilitate a steady blood sugar level.

Having less volatility within blood glucose levels avoids the lethargy associated with sugar crashes.  It also prevents the quick recurring hunger pangs which occur after blood sugar levels rapidly decrease.  There are foods like most green vegetables that most assume correctly are low on the GI chart.  However, there are others like corn flakes and many types of beans which are surprisingly high on the chart.

A food’s GI chart position can not be ascertained through intuitive thought.  One must study and reference the GI chart in order to become fluent with various food’s glycemic index levels.  The chart runs from one to a hundred, and foods that are under 55 are considered low on the chart.   Many pastas and even chocolate are actually low on the chart.  Conversely, there are types of bread that one should know are very high on the chart.

A blueberry muffin comes in at a moderate 59, whereas a bagel scores a whopping 72.  Sponge cake is a low 46 compared to a score of 70 for plain white bread.  A sweet potato scores only 54, but a regular potato is way up the GI chart index at a hefty 93.  Without study and understanding of the GI list there is no way to guess which foods will cause sudden blood sugar level spikes.

The glycemic index chart is a valuable tool which can be used in conjunction with common sense steps like regular exercise and balanced nutrition towards both losing weight and maintaining a more vigorous lifestyle.  Diabetics have long had to pay attention to the GI index list.  Now, more and more research is showing that all of us can benefit from the same concept.

Take a moment to review the GI index chart and see if foods you commonly eat score high on the GI list.  If so, small tweaks to your diet can have prove to have a great impact.