Many of today's low carbohydrate diets are actually for lowering the glycemic load of the foods you eat. When fully digested, carbohydrates are absorbed into the bloodstream as glucose. When glucose is absorbed rapidly and in large amounts, it causes a sudden spike in your blood glucose level, triggering the release of large amounts of insulin. While his insulin release helps to restore blood glucose to a normal level, its also stimulates the storage of fat which, over time, can lead to obesity.
The Glycemic Index
The glycemic index is a scale that compares the rate at which specific food items deliver glucose into the bloodstream. If a food has a high sugar content and is easily digestible, it will deliver glucose into the bloodstream quickly and will have a high glycemic index. The highest glycemic index foods will have number close to 100. Those foods containing a combination of low carbohydrate content or slowly digestible carbohydrate will have a low glycemic index.
Blood Glucose and Insulin
Your normal blood glucose level is typically maintained somewhere around 90mg per deciliter. When blood glucose rises rapidly, insulin is released from the pancreas in order to help bring your blood glucose back to its normal level. The insulin hormone accomplishes this by having fat cells remove insulin from the blood and, though a series of chemical reactions, convert it to stored fat.
The Danger of High Glycemic Diets
When large amounts of glucose enter the blood too quickly, a large amount of insulin is released and often results in blood glucose levels being set too low. This low blood glucose state, or hypoglycemia, can impair your higher brain function and body activities, causing you to feel confused and tired. The low blood sugar will also trigger hunger, causing you crave sweet foods and overeat. This will then restart the cycle of high blood glucose, insulin release and hypoglycemia.
High Glycemic Index Foods
Among the high glycemic index foods are many that you would expect and some that will surprise you. These include, white bread, with a GI of 71; watermelon, at 72; waffles at76; doughnuts at 76; cornflakes cereal at 77; jelly beans at 80; rice cakes at 82; and baked potato at 85.
Low Glycemic Index Foods
Low glycemic index foods, which should comprise the major part of your diet include: Low fat yogurt, with a GI of 14; peanuts at 15; broccoli at 15; spinach at 15; asparagus at 15; barley at 25; grapefruit at 25; lentils at 29; whole wheat pasta at 37; bran cereals at 42; and meats such as beef, chicken and fish, all at 0.
Glycemic Load
The glycemic load reflects both the glycemic index of the foods that you are eating and the amount of each food that you consume. Eating a larger amount of a high glycemic index food will result in an increased glycemic load.
