You hear it mentioned often in correlation with carbohydrates. But do you understand what it means or what it measures? The Glycemic Index, also known as GLI, measures the rate at which carbohydrates increase the blood glucose level in the body within two to three hours after eating. Foods that are broken down quickly in your digestive track will cause a spike in your glucose levels. If a carbohydrate is ranked high on the Glycemic index, then it will raise the glucose level in your body significantly. Alternatively, a low Glycemic index food will not spike your glucose levels. Carbohydrates that break down slowly during digestion will not cause a spike in glucose levels. Why is this important?
Blood Glucose levels are important for people with diabetes. Diabetics need to know which foods are high on the Glycemic index so they can prepare healthy meals. Eating foods ranked high on the GLI can be dangerous. Individuals with diabetes must carefully monitor, and sometimes medicate, the effect of the high GLI carbohydrate. By using the GLI, diabetics can determine which foods will be safe and healthy to eat.
It is not just diabetics that benefit from the GLI. Anyone that is considered overweight or that is trying to lose weight will benefit from planning their meals based on the Glycemic index. Carbohydrates that are high on the GLI can cause food cravings. When the glucose level in the body drops abruptly from the spike caused by the high GLI foods, the body is assailed by an overwhelming urge to eat. And generally the body is not craving a healthy snack. Since carbohydrates are also a primary energy source for the body, the drop will also result in fatigue. If you are experiencing fatigue, you are unlikely to perform your exercise session.
The Glycemic Index is an aid that helps determine which carbohydrates are healthiest for you. It is best to stick with foods that are low on the Glycemic Index. One study suggests that you should try to keep your maximum Glycemic Index consumption to around 50 to 55 per day. Whole grain foods as a rule will be lower on the GLI than white and higher processed carbohydrates. These foods are usually higher in fiber also, which is essential to a healthy diet. Whether you are trying to maintain a healthy diet and lifestyle or trying to lose weight, choosing foods lower on the GLI will help you avoid damaging food cravings and unwanted episodes of fatigue.