Glycemic Index And Weight Loss 2.0

Glycemic Index (GI) is a measure of how quickly carbohydrate foods are digested and absorbed and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels, as indicted by elevated blood glucose.

Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. Foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable.

When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.

Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training. After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process.

Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. Choose your carbs carefully, as this will lower insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.