Glycemic Index

"obsessed with fat. The fats you eat are not the fat that ends up on your belly
Glycemic Index

Understanding the Glycemic Index (GI) can make the difference between success and failure in your weight management goal. It’s not the end-all, be-all, but having a basic understanding of the Glycemic Index will help you achieve success.

You’re reading this so I bet you’re counting calories, right? Do you think 1,000 calories of butter has the same impact on your body as 1,000 calories of grilled salmon? If you do, you are terribly misinformed. Your body assimilates different foods in different ways.  A basic understanding of the Glycemic Index can give your body a head-start on relieving it of the burden of digestion, assuring the proper nutrients are absorbed, and converting the food you ingest into a suitable store of potential energy for use later on.

What Is Glycemic Index?

Quite simply, it is measure of the effects carbohydrates (carbs) on blood sugar levels. Remember, since 50-65% of the food you eat should be some form of carbs, doesn’t it make sense to pay attention to some basic principles. Glycemic index is directly correlated to your body’s ability to efficiently store food as energy. Ignore that principle and your body will reward you with storing it as fat.

An Important Distinction

People are obsessed with fat. The fats (lipids) you eat are not the fat (adipose tissues) that ends up on your belly. The fat you ingest goes through a biochemical process to convert it to energy.  Either for immediate use (within a few hours), intermediate use (within 24-48 hours), or long-term use (measured in days or weeks). Actually, that applies to everything you eat.

No Memorization Involved

Check out he Glycemic Index table to get an idea of the impact various foods have on your body’s ability to digest them. You don’t have to memorize the table. Low GI is better.  Certain things should become immediately clear when you see the table. Things that were probably intuitive to you, but you chose to ignore them. Don’t ignore the obvious. The following table is certainly not a comprehensive list, but don’t burden yourself with memorizing the GI of every food you eat. Get a feel for it. Please be aware that there is a lot of misinformation about Glycemic Index on the web, so choose your sources of information carefully.

ClassificationGI Examples
Low GI55 or lessmost fruits and vegetables, legumes, whole grains, nuts, boiled potato, and products low in carbs
Medium GI56–69whole wheat products, basmati rice, sweet potato,  boiled potatoes
High GI70 and abovewhite bread, white flour, white rice, corn flakes, table sugar, Gatorade.

Did you happen to notice that a boiled potato has a low GI and a baked potato a high GI? The cooking process can affect the GI of some foods.

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