The Glycemic Index

     Hey Guys!

     The topic for this week's post is the glycemic index, which is basically a scale measuring insulin release in different foods. Knowledge of how the glycemic index works will help you make more educated decisions when dieting to lose weight.

     The glycemic index compares different food items' insulin release compared to pure glucose. Basically the easier the food is to digest, the higher the glycemic index value of that food (the higher it is, generally the worse it is for you).

     Fat, protein, and fiber make food harder to digest, so food items with these nutrients tend to have a lower glycemic index than foods that are purely carbohydrates. These nutrients have a glycemic index value of 0.

     This can make judging the glycemic index value of certain foods difficult because some foods that you may think have a high glycemic index value are actually low on the index. For example, potato chips have a lower glycemic index value than a regular potato because potato chips have added fat.

     Also, some sugars have a lower glycemic index value than polysaccharides, given that said sugars consist of different monosaccharide molecules and the polysaccharide consists of only glucose.

     The most accurate method of determining the glycemic index values of the foods that you eat is to consult tables, charts, etc., that can be found online. I will not provide any links, however, because different sources have different scales and other variables. I leave the job of finding a reputable source for this information to you.

      Now you may be wondering how all this relates to your health. The answer is that you tend to gain weight by consuming foods higher on the glycemic index. When a carbohydrate is easy to digest your body absorbs all the energy from that food quickly, and if you are unable to burn it off it will be stored as fat.

     Foods that break down gradually grant you the time you need to burn off those calories before they can be stored as fat.

     Also, foods higher on the glycemic index often lack fiber, vitamins, and minerals that are essential for proper digestion and absorption, leading to weight gain and overall poor health.

     Keep in mind, however, that foods that are higher on the glycemic index are not necessarily bad for your health. Carrots have a relatively high glycemic index, but they also contain fiber and are nutrient dense (have high nutritional value).

     Just make sure that you eat whole, natural foods without overeating and you will be fine. Whole and natural foods also tend to be lower on the glycemic index.

     So, keep this information in mind when planning your future meals. As I have said in the past, try to cut out as much junk food as possible and you will be just fine.

     Get Stronger!
          -Nas