All About the Glycemic Index
As you go about your fat loss diet protocol, taking into account the glycemic index of foods that you're eating can be a useful strategy to increase the chances you see success.
The glycemic index is one of the more common tools that those seeking fat loss as well as overall health should consider making use of due to the benefits it brings.
That said, there are some factors to know and consider with regards to how the glycemic index is set up so that you can use it properly.
Let's go over what you need to know.
What the Glycemic Index Is
The glycemic index is basically a recording of how fast a food is going to digest after you eat it. Foods are compared based on how fast they break down in the body in comparison to sugar and then rated accordingly. The lower on the GI a food is, the slower it will break down into pure glucose once it hits the bloodstream.
Since how rapidly a carbohydrate breaks down into sugar will in part determine how hungry you feel after that meal, this can dramatically influence your ability to stick with your diet plan.
Eat foods that break down too quickly and you'll come to find that you're starving on your diet and struggling to keep your calorie intake in check.
Factoring in Glycemic Load
Now, one thing to note is that the glycemic index doesn't explain the full picture. You also need to take into account glycemic load as well. This takes into account how much of a food you're eating.
This is important because if you eat a very small amount of a food that breaks down quickly, it may actually not impact total blood glucose levels as much as a high dose of a food that breaks down more slowly.
The more carbohydrates you consume, the greater your blood glucose will be impacted, which is why GI as well as glycemic load need to be taken into account.
For optimal blood glucose control, you want to eat foods that are low on the GI scale as well as have a low glycemic load value. This means they'll have minimal impact on blood glucose levels.
Other Points to Take Into Account
Finally, in addition to considering both of these, you now also need to factor in the addition of protein and dietary fats as well.
Any time you eat these two nutrients, they will slow down the release of glucose as well, so can help to bring down the GI value.
If you pair a high GI food with a good dose of protein and some fats for example, the total GI value will be much lower than if that food was eaten on its own.
So there you have the main points to know about the glycemic index. Foods that rank low on the index are those that are typically found in nature, such as fresh fruits and vegetables along with unprocessed grains. If you can base the carbohydrates in your diet around these foods, you should have no problem keeping blood glucose in check.
This scale is also a very important one for anyone with diabetes to take into account as well, as blood glucose control is going to be an absolute must for those individuals. Using the GI values can help anyone who is either suffering from this condition or worried about it to make wise food choices as they plan out their diet meals.