Today we’re going to talk about the Glycemic Index and how following it can help you in your journey to get healthy and shed some weight.
What is the Glycemic Index?
The glycemic index, glycemic index, or GI is a measure of the effects of carbohydrates in food on blood sugar levels. It estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person’s blood glucose level following consumption of the food, relative to consumption of glucose. Glucose has a glycemic index of 100, by definition, and other foods have a lower glycemic index.
If you want ALL of the information there is on the Glycemic Index (including learning about Glycemic Load as well) feel free to check out this link which will go into more detail for you, but right now we’re just going to focus on how following a Low Glycemic diet can help you lose weight.
If the Glycemic Index sounds foreign to you, maybe you’ve heard of The South Beach Diet? Did you know that that particular diet plan is based mainly on consuming low GI foods? Transitions (by Market America) is another plan that follows a low GI diet and that is one that we have plenty more information on, too, just stop by the gym if you’re curious!
Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI; foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI.
Here you can see how different foods are put into either Low, Medium, or High Glycemic ranges, depending on their numerical value.
And here is a chart that shows how High GI vs. Low GI foods affect your body:
So, you can see here that when you eat high GI foods, your body gets a lot of sugar at once, but then you crash, and crave more sooner than if you’re focusing on mainly eating low GI foods.
At Impact Fitness we do promote eating a healthy, Low Glycemic diet and have more information on it at the gym, so if you have any questions, concerns, or you want to get started on the Transitions plan (which includes a healthy low GI diet as well as exercise) please stop by or call Laura at 608-477-2687
Here are just a few examples of Low, Medium and High GI Foods
|Low GI||55 or less||most fruits and vegetables; legumes; some whole, intact grains; nuts; tagatose; fructose; kidney beans; beets; chickpeas|
|Medium GI||56–69||whole wheat products, pita bread, basmati rice, grapes, sucrose, raisins, pumpernickel bread, cranberry juice, regular ice cream|
|High GI||70 and above||white bread, most white rices, corn flakes, extruded breakfast cereals, glucose, maltose, maltodextrins, white potato, pretzels|