The Glycemic Index: What You Should Know

The Glycemic index can be described as a popular instrument that is utilized to help in the control of blood sugar. To understand this index, it is first necessary to be aware of the effects of blood sugar on our body as well as why it’s vital to control it.

Blood Sugar Basics

It is also referred to as blood glucose and is an essential source of energy for cells. The complex substance is derived from the food that we eat and is a major factor in bodily functions.

The main ingredient in the body’s blood sugar levels is insulin, which is a hormone that aids our cells to utilize blood sugar to generate energy efficiently. The pancreas is the source of insulin; this hormone is crucial to help us maintain our health and energy levels. Well-being.

It is a condition that alters the body’s capacity to produce or respond to insulin, which leads to the inability to properly process carbohydrates as well as elevated levels of glucose in urine and in the blood. Diabetes type 2, a disorder that affects more than 10% of Americans, is largely preventable by ensuring that blood sugar levels are properly maintained over time. This is why using the Glycemic Index certainly comes in useful.

Carbs Are Sugars

When we speak about the foods our bodies get energy from in the form of blood sugar levels, we are talking about carbohydrates. Research has shown that eating certain carbohydrates excessively can cause weight gain and, ultimately, the development of insulin sensitivity. Also, poor choices in carbs can be a cause of type 2 diabetes.

Now for the gold question: What are ‘good carbs’ and what constitutes bad carbs?

In relation to the importance of carbohydrates in nutrition, it is beneficial to think of your choices as “poor,” “better,” and optimal. Here is the place where the Glycemic Index comes into play.

The Index

As mentioned in the previous paragraph in the last section, it is the Glycemic Index is a helpful value used to determine how certain foods, especially carbohydrates, influence blood sugar. Foods are classified as low, medium, high, or even low according to this index. Below is a review of some typical food categories based on those 3 Glycemic Index ratings. To facilitate organization, the five food categories, which include vegetables, fruits, bread, grains, bread, and snacks.

Lower (55 and less)

Fruits: apples, apricots, blueberries, cranberries, grapefruit, peaches, plums, tangerines

Vegetables: asparagus, artichoke, avocado, broccoli, cauliflower, cucumber, greens

Grainsbarley or rye and wheat pasta

Breadflax bread, oatmeal bran wheat pita bread, Rye bread

snacks: almonds, peanuts, greek yogurt Hummus, almonds

Medium (56-69)

The fruits: banana grapes, mango and oranges, kiwi, mango

vegetables: beets, carrots, sweet potato, yams, corn, and cobs of corn.

Grainscornmeal Brown and white rice, couscous, and

Breadnormal pitas, breads made of wheat, pumpernickel high fiber bread

Snacks: chocolate (cocoa), bran muffins, popcorn

High (70 or higher)

Fruits: watermelon, pineapple

vegetables: most canning/frozen corn, winter squash, potatoes

Grainsmost immediate rice, tapioca

Bread: white bread, bagels, dinner rolls, baguette

Snacks: candy, crackers, chips, cookies

Choose Wisely

Although a few bags of chips or cookies can be a nice snack, it’s best to pick foods that are at the low end of the glycemic index. These foods are good for your overall health and may also help to stave off weight gain that isn’t needed and, ultimately, the progression of type 2 diabetes. Additionally, due to the complex nature of sugar molecules, foods that are in the lower glycemic index typically provide energy that lasts longer and can keep you going for a longer time.

In Total Health and Fitness, we create customized nutrition plans with a focus on food choices that will help maintain your energy levels to where they should be while helping you achieve and keep a healthy weight. With proper exercise and diet, you can stop the progression of type 2 diabetes. For more information, do not be afraid to call us immediately.

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