Glycemic Index
Glycemic index is the measure of a food’s ability to influence your blood glucose levels. Food is digested, absorbed and processed in the body until it is broken down into the simplest chemical form. Carbohydrates are broken down into simple sugars like glucose within the liver. These compounds are then passed into the blood stream where it can reach the cells of the body. This transport mechanism increases the blood’s glucose levels but the entire process is regulated by two factors.
- The rate at which the body’s cells take up the glucose from the blood stream.
- The rate at which the liver processes and releases the glucose into the blood stream.
High glycemic index foods are rapidly absorbed, processed and released into the blood stream. This causes a spike in the blood glucose levels as the body’s cells will not take up the glucose fast enough. The endocrine system then steps in and increases the production of a hormone known as insulin. This forces the cells to take in more glucose than they need in order to reduce the blood glucose level and maintain it within the normal range. Insulin also triggers the body to convert excess glucose into fat and store it for later use.
Low glycemic index foods are slowly absorbed and processed. This means that there is a gradual release of simple sugars into the blood stream. The blood glucose levels do not increase sharply. The body’s cells are not forced to take in more glucose than they require and glucose conversion into fat will not be necessary.
Simply, the glycemic index of a food is the rank of its ability to increase your blood glucose level which in turn determines fat storage. It is commonly referred to as the GI of a food and is most relevant for carbohydrates.
By understanding the properties of foods you will be able to control what and how you eat in conjunction with your medical weight loss plan. Glycemic index is a fundamental component of any weight loss program along with other dietary aspects like calorie restriction and protein intake.