The GI (Glycemic Index) is a measurement of the impact of a given food on your blood glucose levels, usually annotated on a chart. Foods ranked on the high end of the chart tend to spike the blood sugar level more markedly than foods with a low number. Gl weight loss has emerged as a more important metric compared to the traditional analysis of complex versus simple carbohydrates.
On the chart, pure glucose has the highest rank coming in at 100. Food rankings on the GI are a function of glucose’s 100 control. For example, a food with a 60 score has a blood sugar effect 60% that of pure glucose. Experts increasingly agree that proper utilization of the chart allows for greater energy, weight loss, fitness and overall health.
Foods high on the chart tend to cause great volatility within blood sugar levels. Since they cause blood sugar levels to raise quickly, there is a corresponding rapid decrease. In the common vernacular this is termed a “sugar crash”. This is easily avoided by using the GI chart as a guide when planning your meals.
The dreaded sugar crash not only zaps your energy levels, but it also causes hunger pangs shortly after a full meal is consumed. Needless to say, this can prove very counterproductive to any weight loss regimen. Focusing on foods low on the index chart facilitates adherence to your diet.
Just like medicines, foods can have synergies when combined in given variations. Putting together proteins with high GI chart foods can serve to dilute the impact that the high index food would have on its own. Upon first glance, the chart seems to have no rhyme or reason. However, understanding it once studied is exceedingly simple.
Foods which score above 70 are considered high on the chart. Dieters are encouraged to avoid these foods, or alternatively seek to combine high protein foods with them within a single meal. Foods which rank under 55 are deemed low on the GI chart and are to be favored by those seeking weight loss. Foods scoring in between those ranges are acceptable in moderation.
Examples of foods scoring low on the chart are apples, apricots, barley, whole grain breads, milk, pasta, peas, and sweet potatoes. Foods which are mid range on the Glycemic Index Chart include bananas, ice cream, raisins, pizza and orange juice. Foods high on the chart include waffles, rice, french fries, pretzels and nachos.
If you desire higher energy levels and effective weight loss, then you should post a copy of the glycemic index chart on your refrigerator door. GI weight loss proves to be an excellent route when used in addition to common sense components like exercise and well rounded overall nutrition.
Doug Dearing writes all about Glycemic Index Food Lists at http://glycemicindexfoodlists.com
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