Carbohydrates affects people differently. They do so by the fluctuation on insulin and blood glucose levels. Knowing about the glycemic index list is a benefit as it can reduce the risk of diabetes and heart disease and most importantly help maintain a healthy weight.
Glycemic index, or GI, is a chart which ranks carbohydrates according to how much they raise blood glucose levels. A person who is overweight and who does not exercise should be aware of this chart. This is because they are more likely to have the highest levels of glucose. The added glucose exacerbates their unhealthy body weights so checking the index and eating accordingly would help someone lose pounds and maintain an ideal weight.
Eating foods that are low in GI trickles glucose slowly into the bloodstream. This slow trickle keeps a more even level of energy. This means that it will make people feel fuller between meals and feel they can go longer without eating, leading to eventual weight loss.
The switch to a healthier GI is simple. No counting or complete exclusion of foods are required. A person just needs to substitute certain foods. For instance, breads and cereals are still okay under this switch, they should just be bran, barely or whole grain based. Reducing the amount of potatoes while increasing the amount of fruits and vegetables is another good way to go about the switch. Rice can still be enjoyed as long as it is Basmati or Doongara, and a person can still eat pasta and noodles.
A person does not even have to adhere to these rules at every meal. There is something called the second meal effect. This means that the advantages of eating a meal with a lower GI will be in effect with the next meal even if that one has a high GI level. However, it is recommended that at least one meal a day have low levels.
A good question to ask if whether levels increase with meal size. For instance, one is justified in asking whether it doubles if the food portion doubles. The answer is no because amount is relative.
Since alcohol has been rumored to have a lot of carbohydrates people might worry that this will increase glucose levels. The truth of the matter is that wine and spirits have virtually no carbohydrates. Beer does but the amount is very little.
Some people might consider keeping to a no carb diet for the sake of avoiding raising glucose levels at all. This is not a healthy idea. The reason for this is because there are other nutritional aspects to consider. While an Atkins diet might seem appealing at this point, a lot of non carb foods are high in saturated fats which can be more fattening and dangerous.
For athletes, especially those that do endurance workouts, carbohydrate intake is a vital part of their performance. Athletes should consume foods that have a low GI. The reason for this is because these foods pump a steady stream of glucose into the blood. Foods that are high in glucose might pump their benefits all at once.
If your weight is dangerously high and you have determined it is time to get rid of the extra pounds, the Glycemic Index List can provide sensible solutions. Use the Glycemic Index Chart to determine which foods are helpful in your quest to lose weight.
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