Glycemic Index Chart: Blood Sugar Maintenance Tool

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By Bob Trovan

When you want to lose weight and you are serious about it, you will need to understand the glycemic index and be able to read it so it will do you some good. The glycemic index chart identifies foods according to how they affect the blood sugar levels in the body. The higher the number the less of those foods you want to eat in order to maintain an even blood sugar level throughout the day.

The index is straightforward. It lists the foods, the rating (such as high or low) and the number. There you can see how foods and beverages affect your blood sugar level. Some indexes do not give you the number but the rate only. Foods that are less than 55 are considered Low Glycemic Index food (GI < 55). Foods in the range between 55 and 70 are considered intermediate (55< GI <70). Those foods that have an index number more than 70 (GI >70) are high.

Those foods in the higher range will digest rather quickly and spike that blood sugar level. Later on, you will get the famous sugar crash. Those foods that are of a lower number, take longer to digest and therefore cause an even release of insulin. That results in a more even blood sugar level.

When you look at the index, you can sometimes get confused because of what you have thought all along is the most important way to eat. You will see that a snickers bar is in the 40s while a lonely bagel is way up in the 70s. Why is this? The reason is that the bar contains chocolate and peanuts. The peanuts contain protein and that result in slower digestion and therefore a slower release of insulin.

This is a clue to how to organize your eating according to the glycemic index. If you eat something that is high on the scale such as a bagel, add something that has protein to it to bring down that number. This means peanut butter on that bagel. Don't be afraid to eat that tuna sandwich, either. If that's confusing, just remember it is not so much, what you eat or how much but those foods that digest slowly and thus give you an even blood sugar level for the day.

Using the glycemic index chart, will give you an indication which food keep your blood sugar level on an even keel. That way you will avoid the sugar crash and the cravings that some get later in the afternoon. Just remember when using the chart, that it is the number and not the amount of certain foods you eat. It also means that you can combine foods on the index to bring the number down.

Bob Trovan is interested in healthy nutrition. For more information about the the glycemic index chart, visit http://www.GlycemicIndexInfo.com

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