A healthy diet is all about balance. Understanding how to balance your macronutrients (carbohydrates, proteins and fats). When it comes to carbohydrates there are two different measurements we use to determine the quality of that particular form of carbohydrate.
Both the Glycemic Index and the Glycemic Load rankings refer to carbohydrates. When carbohydrates are digested, sugar enters the bloodstream, which then turns in blood glucose.
The glycemic index ranks how quickly sugar (glucose) enters the bloodstream after the particular carbohydrate is eaten.
This is an extremely important measurement, here are a few reasons why:
If blood sugar rises too quickly, your brain signals your body to secrete a greater amount of insulin.
Insulin helps open the doors of your cells and letting the blood glucose into your cells to be stored as energy.
However if there is too much blood glucose and our cells become full, insulin is still secreted and brings the sugar out of the bloodstream. As the cells are all full there is no where else for the sugar to go so it gets converted into fat and is stored in your body.
A greater rise in blood sugar leads to a greater insulin release, larger storage of fat and then a drastic lowering of blood sugar levels. This is what leads to an energy rush followed by lethargy and hunger after eating a bag of lollies.
This is significant because excess insulin secretion can result in a number health problems such as fatigue, weight gain, insulin resistance and eventually, type 2 diabetes.
The glycemic index is divided into three categories: low, medium and high. Food is categorised from low to high on a scale of 0 to 100, depending on its effect on blood sugar levels. Foods that are the lowest on the glycemic index release glucose the slowest into the bloodstream, and therefore have the lowest insulin response.
The glycemic index categories are:
• Low (up to 55)
• Medium (56-70)
• High (over 70)
The glycemic load takes into account not only how quickly a certain food is converted into sugar in the body, but also how much sugar (carbohydrate) a particular food contains.
The glycemic load categories are:
• Low (10 or less)
• Medium (11-19)
• High (20)
Your body’s glycemic response depends on both the type of food eaten and the amount of carbohydrate (sugar) consumed. The more concentrated a carbohydrate is, the more sugar it unloads into your bloodstream.
Matt
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