5 Things You Need to Know About the Glycemic Index

1. Glycemic Index Measures Carbs

The glycemic index is a ranking of carbohydrate foods by the impact they have on the blood glucose or sugar levels in your body. When you digest carbohydrates, they release glucose into your body. Your blood absorbs the glucose and uses it as an energy source. Carbohydrates that quickly break down and get absorbed by the body have a high glycemic index and foods that break down more slowly have a lower index value.

2. It's All a Balancing Act

The body needs carbohydrates as part of a balanced diet, but a steady diet of foods with a high glycemic index, like white bread, potatoes and candy bars results in fluctuations in your blood sugar. Every time you eat these foods, your body releases glucose into the blood, increasing your blood sugar level. To counter-act this increase, your body produces insulin, to bring the blood glucose level back down to the correct range. Your body works hard to maintain the correct levels at all time.

3. The Mid-afternoon Slump

Eating a food with a high glycemic index causes a rush of glucose, which will temporarily increase your energy level. However, this high is short-lived, and you will soon feel slow and sluggish. Your body then craves another high glycemic food and sends hunger signals to your brain to meet this need. This cycle is the reason you have low energy after lunch and the desire for sweet snacks by mid-afternoon.

4. Switch Highs for Lows

To avoid these highs and lows of energy, simply switch a high glycemic index food with a low one. The lower the index, the slower the food is digested and the steadier the flow of energy and glucose to your body. Instead of white bread, choose whole wheat. Instead of a baked treat like a muffin or donut, have a fruit. By making this simple switch, you will lose weight, feel hungry less often and have more energy.

5. Knock Out Sugar Cravings in 10 Days

Switching to a low glycemic diet does wonders for your health and weight loss, but the first 10 days are the hardest part. As you adjust to the new diet, cravings for high glycemic index foods will occur. Reduce the cravings by eating several small meals instead of one large one and drinking eight to 10 cups of water a day. Try adding a small amount of protein to your snacks, as this makes you feel full for longer. Keep to a schedule of eating every four to four-and-a-half hours during the day. By following these steps, you can resist the sugar cravings, since you are not actually hungry or thirsty, but simply resetting your body chemistry. By the end of the 10-day period, all sugar cravings subside.