Where Food Ranks: Getting to Know the Glycemic Index Chart
The Glycemic Index Chart can get a bit confusing, if you are not positive about what everything means.
Remember that originally was created for doctors and patients to be on the same page of what are they putting in their body, so consider taking the time to learn, because if you don’t understand the numbers, it won’t be of much help.
Don’t think about the glycemic index chart as a large, ugly beast – it can be a fantastic thing, and help you and your health, so take a step back and be willing to discover how!
About the Numbers:
High, Low, and Somewhere in Between
When taking a closer look at the glycemic index chart, you will find there is a lot of different numbers that go with each of the foods shown in the list. They range from 0 to 100 depending on the food that is listed.
The numbers analyze how the glucose levels in you bloodstream will spike. A number like 92 will mean that it digests fast in your system, and will bring your blood sugar up high quickly.
The lower the number, the slower your digestive system will digests – which means that it will slowly change your blood sugar level, and that is much healthier for your body (more if you are diabetic).
Reading the numbers takes some effort, but understanding them is simple. With all of charts, a number lower than 55 means that it is thought to be low. Between 55-70 is a middle range, and above 70 is thought to be high.
All charts won’t present foods based on their index number – they are listed in food groups, or food types. Each chart is a bit different, but they are all working on the same principle.
Why Some Foods Have Lower Numbers than Others?
People who take a quick glance at the Glycemic Index Chart could be confused on many levels. After all, not to many would have guessed that a Snickers bar ranks in the 40’s, but a bagel will be placed in the 70’s?
The reason that this happens is that a Snickers bar not only has chocolate, but it is peanuts, which have lots of protein. The protein in the peanuts slows the digestion of the remainder of the food, meaning that it takes longer to digest.
Here is the method of the glycemic index. If you eat something that’s high on the index, you should ensure you eat it with protein. So add some peanut butter to slice of toast, and don’t hesitate to eat a high protein tuna salad.
Once you know why some foods may appear oddly ranked to you, it makes sense. If you wouldn’t know better, it could seem like it was fundamentally a listing of random numbers!
Now How Can This Information Helps You
Today the glycemic index is being utilized by many people, diabetic or not, and once they are being able to master the index, becomes a wonderful step towards good health and long healthy life.
It will take time to understand how to make use of the information you can find in a glycemic index chart properly, but you ought to not hesitate to try to eat according to it before you have mastered it. After all, you learn from experience!
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