What You Need to Know About the Glycemic Index

Glycemic Index Scores of Common Foods

The glycemic index is a measure of how quickly a food raises your blood sugar level after you consume it. Foods are rated on a scale of 1-100. Pure glucose has a score of 100. Foods with a high score will quickly raise your blood sugar level. Foods that score less than 55 are considered low GI foods. Foods that score over 70 are considered high GI foods. This is important to know because a spike in blood sugar or glucose can cause all kinds of problems.

When your blood glucose level spikes, your pancreas secretes insulin to force the sugar out of your blood and into your cells where it can be used as fuel. If you are doing hard physical work such as lifting weights, running, chopping wood, or shoveling snow, your cells will accept that extra glucose and happily burn it up as fuel. However, if you eat too much of any food that has a high glycemic index number, and your cells don't need that energy, your body will respond by producing even more insulin to try and force the sugar out of your blood stream and into your cells. You may also store the excess energy as fat. If this cycle continues, you will first develop insulin resistance, then prediabetes, followed by full blown type 2 diabetes.

Small changes in what you choose to eat can have a huge effect on your blood sugar level. For example, brown rice has a low to medium score of 55, but white rice has a very high score of 89. My wife and I have found the we really enjoy Jasmine Brown Rice. It has much better flavor than ordinary brown rice and is more satisfying than white rice. Jasmine Brown Rice is hard to find at grocery stores, but we have found some great deals on Amazon.

Eating large portions of any food with a high glycemic index score will of course have a greater effect than eating a small amount. Foods that contain fat or protein tend to have a lower GI score because they digest more slowly and this prevents the spike in blood sugar that you want to avoid. Processed foods tend to have a higher glycemic index. If you eat foods with a lower glycemic index, it may help you lose weight, because it will reduce your hunger and cravings. Eating foods that burn slower will help you to maintain a steady energy level throughout your day and avoid the afternoon slump or energy crash that comes from the up and down roller coaster of blood glucose levels.

Just being aware of the glycemic index can help you make simple changes in your eating pattern and those simple changes can affect the way you look and feel.