Do you know what the Glycemic Index Is?
Do you know why you should even want to know what it is?
Well if your like most people you've probably stumbled across the term "glycemic index" while reading a magazine or fitness related article, but have no idea what it actually means.
You probably understand that it has something to do with good and bad carbs, but that is the extent of it.
So let me attempt to break it down for you today.
The Glycemic Index or GI as it's commonly referred to as, is a food rating system.
The system was initially created for diabetics to make sure they did not get sick from sudden spikes and drops in their blood glucose or "sugar" levels.
You see each food that contains sugar are what we know as "carbs."
There are 2 main carbohydrates.
One is simple sugars like fruits & vegetables.
The other are complex carbs like beans, legumes, grains, etc.
You could argue that there is a subcategory within the complex carb family.
We would refer to those as "bad carbs."
The bad carbs would be breads, donuts, candy, etc.
Now each carb takes a certain amount of time to be absorbed by the body & release the sugar that's in it.
The 'bad" release sugar very quickly and cause a quick rise & fall in blood sugar.
This could be VERY dangerous to diabetics thus the need for the Glycemic Index to rate the amount of time it takes for the carb to release the sugar & how long it takes for the sugar level to fall.
The scale is set up on a 1-100 rating system.
1 being the slowest amount of time for a carb to release into the blood stream, and 100 being the quickest amount of time.
Vegetables like broccoli, kale, spinach, & mushrooms are rated close to 1 VERY LOW.
Fruits are higher rated, but they give sustained energy which is what we want.
Complex carbs like grain, nuts, & so on are in the mid range.
The "bad" carbs are super high on the glycemic scale and result in rapid increase & decrease in blood sugar which leads to poor energy.
The habitual consumption of bad carbs can result in poor health conditions such as obesity, type 2 adult diabetes, blindness, heart problems, & organ failure.
So, make sure you stay away from the "bad' carbs.
Eat plenty fresh fruits and vegetables.
Consume grains, nuts, beans, & legumes.
I hope this helps you understand the Glycemic Index better.
Feel free to leave comments or questions.
Have and active day & remember, Eat Well, Drink Lots of Water, & Expect Results!
Coach Sykes Out!