Glycemic Index Chart PDF – What It Is & How To Use It

Learning how to use the Glycemic Index Chart is one of the first steps you must take in order to lose weight effectively and keep it off on the Low GI Diet. According to studies, the Low Glycemic Index Diet is effective at not only helping individuals to lose weight but also to keep it off over the long term as well as to reduce the chances of several serious diseases.

The Glycemic Index Chart functions as the core of the Low GI Diet. In a sense, it works as a type of scale that can be used to rank foods which contain carbohydrates. This is an imperative point because protein related foods such as fish, meat, poultry and eggs are not generally included on the chart. As they have no significant impact on the body’s blood sugar levels they are almost irrelevant to the chart.

The chart itself ranks foods according to the impact the foods have on the body’s blood sugar levels. Some foods tend to be absorbed by the body and raise the body’s blood sugar levels rather quickly. These foods, therefore, rank high on the Glycemic Index Chart. The chart starts at 0 and ends at 100. The ranking of 100 is assigned as the height of the chart due to the fact that foods are compared to their impact on the body in relation to glucose, which has a glycemic index of 100.

One of the main differences between the Low GI diet and other ‘low-carb’ diets is that with other diets, carbs as a whole are often assumed to be bad. There is no, or at least little, distinguishing made between good carbs and bad carbs. The Low GI Diet is much different because it takes into consideration the fact that different carbs have different effects on the body.

It is true that foods which contain carbohydrates raise our blood glucose levels. The speed at which the body’s blood glucose levels are raised is known as the Glycemic Response. The Glycemic Response is critical in understanding how this diet works. The speed at which the glucose levels rise can be influence by the type of food we eat in addition to how the food was prepared and of course, how much of it we eat. Some foods literally cause our blood glucose levels to rise in just a few seconds and rather sharply at that as well.

On the other hand, low gi foods are absorbed more slowly by the body and as our blood glucose levels are affected slowly and in smaller measures. Typically, better quality foods have a lower glycemic response. Those foods that rank low on the Glycemic Index Chart result in only slight fluctuations of the body’s blood sugar levels. This creates several benefits including a reduction in the risk of diabetes, heart disease and the ability to maintain a healthy weight.

The diet was originally designed to be used by diabetics in a way to effectively manage their disease. Research indicated that the consumption of foods which ranked low on the Glycemic Index Chart would enable diabetics to keep their blood sugar levels at an optimal level. Once it was discovered that the diet provided an added benefit of weight loss and more effective weight management it became very popular with non-diabetics as well.

Download Log Glycemic Index Chart PDF

Using the Low Glycemic Index Chart improves your body’s ability to use glucose for energy as well as to lower fats in the blood, also known as triglycerides. Studies have also indicates that this diet can raise good cholesterol levels. Other important benefits include the ability to prolong physical endurance, improve the body’s sensitivity to pain and reduce the chances of many types of diseases including diabetes.

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