10/26/2009
All about Glycemic Index And Carbohydrates
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All about Glycemic Index And Carbohydrates
sourced by: USDA”S National Nutrient database for Standard Reference by Nutritiondata.com
Glycemic Index
Definition
•The glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response
•Their conversion to glucose within the human body
•Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar.
•Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100
Why is Glycemic index important
•Your body performs best when your blood sugar is kept relatively constant.
•If your blood sugar drops too low, you become lethargic and/or experience increased hunger.
•If it goes too high, your brain signals your pancreas to secrete more insulin.
•Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.
•Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!
Working out
•There are times when a rapid increase in blood sugar and increase in insulin may be desirable.
•After strenuous physical activity, insulin also helps move glucose into muscle cells, where it aids tissue repair.
•Coaches and physical trainers recommend high-GI foods immediately after exercise to speed recovery.
Glycemic Load
•The concept of Glycemic Index combined with total intake is referred to as “Glycemic Load”,
•Although most candy has a relatively high Glycemic Index, eating a single piece of candy will result in a relatively small glycemic response.
•Your body’s glycemic response is dependent on both the type AND the amount of carbohydrate consumed.
•Therefore, you can control your glycemic response by consuming low-GI foods and/or by restricting your intake of carbohydrates.
GL = GI/100 x Net Carbs
•Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber
•GI’s of 55 or below are considered low
•GI’s of 70 or above are considered high.
•GL’s of 10 or below are considered low,
•GL’s of 20 or above are considered high.
Glycemic Index
Definition
•The glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response
•Their conversion to glucose within the human body
•Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar.
•Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100
Why is Glycemic index important
•Your body performs best when your blood sugar is kept relatively constant.
•If your blood sugar drops too low, you become lethargic and/or experience increased hunger.
•If it goes too high, your brain signals your pancreas to secrete more insulin.
•Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.
•Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!
Working out
•There are times when a rapid increase in blood sugar and increase in insulin may be desirable.
•After strenuous physical activity, insulin also helps move glucose into muscle cells, where it aids tissue repair.
•Coaches and physical trainers recommend high-GI foods immediately after exercise to speed recovery.
Glycemic Load
•The concept of Glycemic Index combined with total intake is referred to as “Glycemic Load”,
•Although most candy has a relatively high Glycemic Index, eating a single piece of candy will result in a relatively small glycemic response.
•Your body’s glycemic response is dependent on both the type AND the amount of carbohydrate consumed.
•Therefore, you can control your glycemic response by consuming low-GI foods and/or by restricting your intake of carbohydrates.
GL = GI/100 x Net Carbs
•Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber
•GI’s of 55 or below are considered low
•GI’s of 70 or above are considered high.
•GL’s of 10 or below are considered low,
•GL’s of 20 or above are considered high.
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