by Brian Vandenbroek

Created on: November 19, 2007   Last Updated: October 25, 2009

This week, I was asked a simple question. Can understanding the glycemic index help you eat better? Yes it can. The glycemic index refers to how quickly and by how much foods raise your blood sugar level. All foods are measured against glucose, which is given an arbitrary rating of 100. The lower a food's rating on the glycemic index, the less that food will raise your blood sugar.

So what happens when we increase our blood sugar? When food is digested, it's broken down into glucose. That glucose is released into your blood. When too much is released, your pancreas produces insulin to help clear excess sugars from your bloodstream. this is done primarily, but not exclusively, to prevent toxic levels of glucose form building up in the blood.

The more sugar gets into your bloodstream, the more insulin gets produced. Overproduction of insulin causes a few things to happen. First, your pancreas gets overworked. Second, your body becomes less sensitive to insulin. This can lead to becoming insulin resistant. Insulin resistance can lead to problem obesity, high blood pressure and adult onset diabetes.

Okay, now don't freak out. Any health professional will tell you these risks can be reduced. All you have to remember is to diet and exercise. The website www.glycemicindex.com says to switch to lower GI foods. These foods slowly trickle glucose into your bloodstream. This keeps your energy levels balanced and helps you feel fuller for longer between meals. Low GI diets have other benefits. It helps you lose and control your weight. You maintain a decent sensitivity to insulin. You also enjoy lower risk of heart disease and reduced blood cholesterol levels.

Another website, www.glycemicindex.com gives useful tips for switching to a low GI diet. Eat less potatoes. Eat breakfast cereals based on oats and bran. Eat lots of fresh vegetables, brown rice and firm pasta. Want salad? Go nuts, but use vinaigrette dressing. By the way, www.glycemicindex.com also includes newsletters and a GI database so you can check the GI of any of the foods you're eating.

Canadian website www.diabetes.ca focuses on the GI and its relationship to diabetes. Weird coincidence, huh? The website reminds us that a GI rating 55 or less is low, 56-69 is medium and 69 and up is high. Low GI foods include skim milk, chick peas, sweet potatoes and oranges. Medium GI foods include bananas, whole wheat bread, and pineapples. High GI foods include fires, corn flakes and baked potatoes.

This website also

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