A low glycemic index will range from 0 to 55 and a medium glycemic index ranges from 55 to around 70 and a high index ranges from 70 to 100. Any foods above 70 are not suitable for diabetics. A glycemic index is listed according to foods sorts and not meal groups. However, you may come across glycemic value index charts that slightly differ from each other but they all work around the same principals.
A glycemic index can be confusing especially if you have never used one. For instance a health bar with chocolate has a count of around 40 and a bagel has a count of 70. The reason being that the health bar has a lower count is that it contains peanuts which are a source of protein and protein slows the digestive system down. A bagel contains a high carbohydrate load and speeds up the digestive process and causes the blood sugars to rise quickly.
In other words when you eat a food source that has a high glycemic value index, the food should be complimented with a protein source in order to slow the digestive process down. If you have a slice of toast with butter and peanut butter the one food will compliment the other. It is rather simple to understand once you grasp the concept you will be able to list foods and their glycemic index with ease. The glycemic index is used most by diabetics as well as people wanting to lose weight.
What is the purpose of a glycemic index? This type of index ranks foods based upon the effect they have on a person's blood sugar levels. Carbohydrates that digest quickly have the highest GI. The blood sugar response is high and fast. Carbohydrates that digest slowly release glucose slowly into the blood stream and these foods have a low GI.
The significance of a low glycemic value is that your blood sugars rise slowly and helps to control severe spikes in Type II diabetics. One can also lower their blood lipids and lose weight on a low GI diet. The GI index has been known to improve the body's sensitivity to insulin as well as re fuel carbohydrates after exercise.
Once you fully understand the concept you will be able to list foods and their glycemic index and switch over to a low index diet with ease. Before participating in any sort of diet it is advisable to consult with your medical practitioner or a dietician especially if you are diabetic or have any other health problems.
Michelle Reynolds loves to write about weight loss utilizing Glycemic food index. For more information on the lists of foods and their glycemic index, visit [http://www.glycemicindexandweightloss.com/]
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