Glycemic Index

The glycemic index, or GI, is a measure of your blood glucose level as it rises after eating certain foods. Proteins and fats do not break down into glucose but can influence the rate at which glucose is absorbed into the blood. All carbohydrates, however, do break down into glucose and, depending on their complexity, can raise the blood glucose (or sugar) significantly. Highly processed foods such as chips, crackers, most breads, candies, starchy vegetables like potatoes and corn, most breakfast cereals and anything made with white flour raise the blood sugar much higher than fresh vegetables and sprouted or whole grains. The glucose level of the blood effects how much insulin the pancreas releases in response to what we eat. Larger amounts of insulin in the bloodstream, released as a result of eating high GI foods, are connected with increased fat storage, triglycerides and loss of function of the insulin producing beta cells which will lead to Type 2 diabetes. While a bowl of lettuce with carrots, celery, tomatoes, onions and splash of olive oil and vinegar dressing may have the same number of calories as a plain donut, the donut will flood your blood stream in a 'sugar rush' from which your body will shortly crash after which you will be hungry again. The vegetables in the salad will breakdown more slowly and the fat in the oil will slow the process down even more. Glucose is released more slowly into your system giving you a steady supply of energy for a several hours during which time your hunger will be kept in check. This is why it is important for people trying to lose weight need to be conscious not just of calories but of glycemic index of foods as well. About 50% of our calories should come from carbohydrates but a survey in the January 12, 2009 issue of People magazine reported that we're just not eating enough of the “good carbs” that our bodies require for abundant health - the kind that break down and enter the blood stream gradually providing a full range of nutrients and an even source of energy over time, unlike the flood of glucose created by sugar and processed carbs. 93% of us are of us are not getting enough whole grains, 92% are not getting enough vegetables and 86% are not getting enough fruit.¹