Glycemic index is the measure of how fast a food raises blood glucose. The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100. The three GI ratings are low with a value of fifty-five or lower. From fifty-five to sixty-nine is considered medium. Seventy and above is high on the glycemic index scale. Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.
On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels. Glycemic index is a great tool used to develop nutrition programs, but not the entire story. The glycemic index has benefits but also some limitations. These limitations are several including that it doesn't show how single food items versus a combination of foods can impact blood sugar differently, consider all variables that affect blood sugar such as how food is prepared or how much is eaten, include foods that have low, or no carbohydrates and rank foods based on nutrient content. Foods with a low GI ranking may be high in calories, sugar or saturated fat It can be difficult to follow the glycemic index. For one thing, there's no standard for what is considered low, moderate and high glycemic foods. Packaged foods generally don't list their GI ranking on the label, and it can be hard to estimate what it might be.
Several factors affect the glycemic index of a food, including the ripeness, nutrient composition, and cooking method. The exact same food may have a different glycemic index. Two carrots may vary in the ability to increase blood glucose. French fries have a lower glycemic index than a baked white potato, but the healthiest choice is obvious. So, several parameters must be considered before making good food choices. Fruit and fruit juices contain fructose, therefore are generally not very high on the glycemic index scale. Although this is true, fruit juices will be absorbed, travel to the liver and boost blood sugar. Fructose can be quite easily converted to glucose. For insulin dependent diabetics, they must compensate for carbohydrates that come from fruit and milk sugar. Glycemic load because it also considers the amount of carbohydrates yielded instead of primarily speed, it may provide a more valuable perspective than glycemic index alone. The key to a successful program is appropriate caloric intake, proper percentages of macronutrients for individual needs, and healthy food choices and combinations. Please visit tpnperfectbodies.com and eat smart.