Most people have felt the effects of a “sugar crash” without actually knowing what is going on inside their bodies. When someone’s blood sugar drops too low, the body responds by causing a general feeling of tiredness. The human body performs at its best when it is provided with a constant supply of blood sugar. By using the glycemic index, people can choose foods that provide a slow and constant release in glucose into the bloodstream resulting in a steady supply of energy throughout the day. The glycemic index is a way to rank foods according to the effect that they have on a person’s blood glucose levels; especially in regards to carbohydrates. Foods that are high in fat or protein don’t cause your blood glucose level to rise much. It measures how much a 50-gram portion of carbohydrates raises the blood-sugar levels compares with a control; either white bread or pure glucose.
All carbohydrates cause a temporary rise in someone’s blood glucose level called the glycemic response but, not all carbohydrates act the same. Plus, the amount of food eaten, the type of carbohydrates, and the method used to prepare the food, as well as the degree of processing all affect the glycemic response. The particular viand is given a rating of high, moderate and low. A High GI rank is given to those with a seventy and above score. Moderate GI for those that have a sixty-nine to fifty-six score while Low GI are for those less that fifty-six. Because of the way insulin is supplied in a gradual manner when eating low GI foods, you will notice that you do not get hungry as fast as when you eat high GI foods. This is what makes people shed pounds when they have a low GI diet.
GI is a measure of the effects it has on the blood sugar and not to the amount of food eaten. Ultimately, the response is the same regardless of how much of the particular food you eat. One important thing to remember about GI though is that it does not refer to how much you eat. It is measured in terms of its effect and not the amount of the food. In the eighties, we were told to eliminate sugary foods because they cause our blood sugar levels to increase immediately. However, it was recently discovered that certain complex carbs have the same effect too. This doesn’t mean though that we can freely eat all the sugary stuff we want, as they barely contain any nutrients.
It is still wise to have a balanced diet and an active lifestyle in order to lose and maintain the right weight.