Different carbohydrate foods behave differently in our bodies. All carbohydrate foods are ranked according to their effect on our blood sugar, or blood glucose level. This ranking system/chart numbers between 0 and 100 and is called the glycemic index. It is important to choose foods that are low on the glycemic index in order to maintain blood glucose levels within a safe range as this approach reduces the risk of diabetes, heart disease and obesity.
High Versus Low
High glycemic foods enter into the blood stream quickly and cause the pancreas to secrete insulin in order to drive the glucose into the cells to be used as energy. The body's response to a high glycemic food is stressful to the system and overall balance of the body. Eating mainly low glycemic index carbohydrates means that the body has a slow trickle of sugar entering into the blood stream. The blood glucose levels remain in a more balanced zone, creating long-lasting energy and satiety between meals.
Low Glycemic Index Diet
Low glycemic foods are scored below 55, medium glycemic foods are ranked between 56 and 69 and any food that scores 70 or above on the glycemic index is considered to be a high glycemic food. The higher the number the higher the spike in blood glucose. It is advised to simply swap high glycemic index carbohydrates for low glycemic index carbohydrates. When choosing breakfast cereals and breads, go for the ones with whole grains made of oats, barley and bran. Instead of white rice, pick whole grain brown rice or Basmati rice. Limit the amount of potatoes eaten and base the diet on plenty of raw or lightly steamed vegetables, fruits, legumes, lean protein of poultry or fish, eggs, dairy, and nuts and seeds. White bread, soft drinks and sweets of all kinds are high on the glycemic index food chart and would create a high spike reaction with regard to blood glucose levels.
Not All Carbs Are Created Equal
Carbohydrates with a low to moderate glycemic index have a more complex molecular structure. They enter into the blood stream at a slower rate than that of the simple sugars because the stomach needs time to break down and digest them. As they gradually enter into the blood stream, the body can secrete the insulin at a steady rate and uptake the glucose into the cells. High glycemic foods not only create a spike in blood glucose levels, they trigger hunger approximately 90 minutes after the meal/snack. The rise in blood glucose corresponds to a rise in insulin. Large amounts of insulin circulating in the blood is stressful on the glucose balancing system, makes it easier for the body to store fat and makes it more difficult to burn excess body fat as an energy source.
Low Glycemic Foods Essential For Diabetics
Diabetics and hypoglycemics, or pre-diabetics, have a hard time regulating their blood glucose/blood sugar levels either because they do not produce enough insulin to transport the glucose into the cells or because they are insulin resistant, meaning they produce enough insulin but their body does not accept or recognize the insulin molecule. Low glycemic food choices enable the release of sugar to be slow and more gradual which gives the body an opportunity to hold its balance. An understanding of the glycemic index is an asset when it comes to controlling blood glucose levels because it acts as a guide when selecting foods.
