Glycemic Index Basics

The Glycemic Index is a tool - it is not a diet - it is not a program - it is not a goal

Introduced in the 1980s, the Glycemic Index is a system of ranking various forms of carbohydrates on a scale of zero to one hundred. The ranking is based on how the carbohydrate affects the blood sugar levels (and consequently the insulin levels). For this reason, it became incorporated into diabetic diets quickly, and has only recently become popular as a tool for evaluating foods for other dietary considerations.

Foods that break down into sugar more slowly during the digestion do not cause sudden blood sugar (and insulin) spikes. These foods are ranked low on the glycemic scale, and are the foods that provide sustained energy for running the body systems. Foods on this end of the scale include most beans, apples, pears, berries, plain yogurt and dark chocolate as well as leafy green vegetables.

Foods that break down into sugar most rapidly cause sudden blood sugar (and insulin) spikes. These foods are ranked high on the Glycemic Index. They provide bursts of energy followed by periods of fatigue. Foods on this end of the scale include some whole foods like baked potatoes, but mostly consist of highly processed foods like white breads, white rice, pastries, and donuts.

When you know the nature of the food conversion and utilization, and see and feel how the various foods affect your energy level and comfort, you can understand that the sustained energy foods will provide better fuel for the body to run effectively. It is obvious that a steady diet of high Glycemic Index foods will cause constant fluctuations in the blood sugar levels and consequent stress. The wild fluctuations send signals to the body that control processing of fat, insulin production, appetite, even heart rate.

Individualization is important in creating any program of health and healing. Understanding your metabolism, your activity levels, your daily stresses and your goals is vital to creating a workable lifestyle and eating plan.

Personalized health, healing, nutrition and dietary consulting is available. Please contact me at drrona@consultant.com for details.