Unlike men, not all carbohydrate based foods are created equal. Various carbohydrates have markedly different effects upon our blood sugar levels. The glycemic index list measures these variations by ranking carbohydrate based foods according to the rapidity of impact upon blood sucrose levels.
Selecting foods low on the GI chart is an effective avenue towards facilitating both weight loss as well as increased energy levels. Foods low on the (GI) list produce relatively smaller fluctuations in insulin and blood sugar levels. Many experts agree that focusing on foods low on the list reduces risk of both diabetes and heart disease. For those already diagnosed with diabetes, close scrutiny of blood sugar levels become even more imperative.
A diet rich in foods high on the index list can be detrimental to your energy levels, weight and overall health. Extreme volatility within blood glucose levels triggers these adverse health effects. A high glycemic index diet combined with a sedentary lifestyle presents for even higher risk. However, the good news is that switching to a diet focusing on foods low on the index chart can help to rectify prior poor decisions.
Getting to know the glycemic index list is not difficult at all. Pasta is an example of a food type which contains both low as well as high GI choices. Protein enriched spaghetti scores a very low 27 on the chart. Macaroni is a relatively low score of 45. However, rice pasta tops out the chart at a whopping 92. To be GI compliant, one does not have to be deprived of pasta. One simply needs to know which pasta to choose.
Most vegetables have very low rankings. Cucumber, broccoli, tomatoes, green beans and eggplant all score a very low 15 on the GI list. However, not all vegetables are low. Broad beans score a very high 79.
In the realm of fruits; cherries, grapefruits, apricots, pears, apples, grapes, peaches and oranges all score low on the list. Conversely, pineapple and watermelon score high. Getting to know the glycemic index list allows one to make the right choice within any category of food. This includes even candy. Whereas pure sugar is the benchmark high of 100, a small portion of chocolate scores relatively low.
When it comes to effective dieting, one has to look past a simple count of calories. Many dieters mistakenly view all carbohydrates as the same, but this is not the case. Paying attention to the chart can increase the odds of dieting success, increase energy, and increase one’s overall health as a whole.