BLOG 68 GLYCEMIC INDEX

BLOG 68 GLYCEMIC INDEX

So how often do we hear about carbohydrates on our fitness journeys?? We live in a food filled society, with the majority of choices being simple carbs. Our bodies use carbs for energy, and how we feel after consuming items like bread or sugars impacts even our mood. Simply put, the glycemic index helps us determine the difference between “good” and “bad” carbs. So let’s look at this number and discuss why it is important for us to be aware of. 

A good starting place is a basic definition. So here it is: “Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers” (http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs). When we look at the numbers, the smaller the better. As such, the smaller the number the less impact is has on our blood sugar. 55 or less is low and considered “good”. 59-69 is “medium”. 70 or higher is considered “bad”. Most labels have this information for us. However, there are factors that can change the number. How we prepare our foods matters: “Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be” (http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs). Interestingly, how ripe fruits like bananas are impacts the glycemic index number. As a fruit ripens, the number goes up. Finally, “Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. If you have a diabetes complication called gastroparesis, which delays your stomach from emptying, your body will absorb food much more slowly” (http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs). 

Don’t be fooled. This doesn’t mean that if a food is low on the glycemic index that is necessary 100% healthy. Portion control always matters. As such, “For example, potato chips have a lower glycemic index than oatmeal and about the same as green peas. But oatmeal and green peas have more nutrients” (http://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs?page=2). We want to have foods that are high in fiber and protein and as we know, cut out those simple sugars and syrups. White products are higher on the index too. “Having high blood sugar levels is associated with diabetes. Having higher than normal levels would of course put one in the pre-diabetic category. The risk of heart disease increases as well. Adding to this, “High sugar levels slowly erode the ability of cells in your pancreas to make insulin. The organ overcompensates and insulin levels stay too high. Over time, the pancreas is permanently damaged. High levels of blood sugar can cause changes that lead to a hardening of the blood vessels, what doctors call atherosclerosis” (http://www.webmd.com/diabetes/how-sugar-affects-diabetes?page=2) .

Many folks aren’t aware of the glycemic index. So take a look at your next nutrition label and see what you can find. Start to make comparisons and become more aware of your choices. This may be another eye opening tool for you. Remember not all calories are created equal, not all carbohydrates are created equal, and one size doesn’t fit all. But one choice at a time, we are getting fitter, stronger, and better!!!!