Detailed glycemic index food list and chart information for those beginning on a low GI diet and wellness plan.
This is one of the most common questions we get. Tell us about the Glycemic Index, how does it work, what’s it all about?
The glycemic index is a measuring system that tells you the effect certain carbs have upon blood sugar responses. Some carbs have a dramatic impact on blood glucose, while other “good carbs” have a significantly reduced impact on insulin, which has several potential health impacts (not the least of which is hunger pains & weight loss).
Why Do We Care and How Can We Use This for Health or Weight Loss?
Good question! Let’s keep this simple, which is to say that diets which consist primarily of “low” glycemic index or load foods (low = good) are going to lead to fewer and shallower insulin spikes during your digestion process. This has a lot of health benefits with most people, including:
- reduced risk of heart disease & diabetes
- increased energy & metabolism
- weight loss
- control of moderate blood sugar & insulin levels
This was a rather surprising study, one that in many ways is contrary to what our experiences and those of many readers have reported but worth reviewing.
According to a new study by the American Diabetes Association, researches tested 26 adult subjects and monitored blood glucose levels to measure the degree low GI foods have at reducing/controlling serum glucose and insulin levels. The report showed that the low GI / Low Glycemic Load diet does an effective job at reducing blood sugar spikes.
That’s good, but not that new of a result (still, always nice to see more testing from more and more authoritative groups).
The flip side to the test that is more controversial to us is that the adults involved in the tests did not conclusively report a corresponding decrease in hunger (or ‘satiety’ as the nerdy physician researches call it).You can read the ADA study here. View more low glycemic index food types with our list as well.What are your findings? Have you seen a drop in hunger pains once you’ve been on a low GI / load diet for 2+ weeks? Be honest!