When you're trying to lose weight or simply control blood glucose levels, paying attention to the glycemic load of foods can make a difference. This number represents just how certain foods can impact blood sugar levels and can help diabetics and dieters keep better track of their food intake.
Following a diet that includes an abundance of items on a low glycemic food list can help ensure a steadier maintenance of blood glucose levels. It can also help prevent weight gain and even promote weight loss.
Learning to follow glycemic index weight loss plans isn’t as difficult as it sounds. There are some easy tips that can make adherence to a glycemic index diet fairly simple.
Just What Is Glycemic Load?
Glycemic load is nothing more than a number that indicates how certain foods in established amounts impact blood sugar. The higher the number, the more of an effect a serving of a particular food will have on sugar levels. Ideally, those on a Type 1, Type 2 or gestational diabetes diet should eat foods that are known for having a low glycemic load.
Why Eating Right Matters
Shoot for a diet that contains food mostly from a low glycemic food list. It is important for just about anyone for a number of reasons. Glycemic load relates directly to carbohydrates and their reaction to the digestion process, energy and fat production.
When carbohydrates are consumed, they turn into glucose in the body. This triggers the release of insulin, or the need for it in the case of diabetics. If an abundance of insulin is released due to an overload of glucose, the body will begin storing fat instead of burning energy. This leads to weight gain.
For diabetics, an overload of glucose can cause sugar levels to rise. Over time, high blood sugar can lead to a wide variety of diabetes-related complications, including heart disease, kidney damage, blindness and more.
Also beware of blood sugar levels dropping too low. The goal is not to get levels as low as you can. It's about managing steady levels and avoiding roller coaster-like fluctuations. Low blood sugar levels have it's own set symptoms that should be avoided. Here are some ways you can tell if you have low blood sugar levels.
Finding The Right Foods
Foods with a low glycemic index are not difficult to locate. I explain in more detail in my article on Low Glycemic Foods. For the most part, a diet that adheres to low glycemic standards is a typical healthy, well-balanced plan.
The lowest glycemic index foods include most fruits and vegetables. Whole grains can also fit into this category because they are complex carbohydrates. This means they break down more slowly and don’t cause a significant rise in sugar levels.
Eating to keep blood glucose levels in check calls for watching the glycemic index of foods and daily monitoring of blood sugar levels. For many, blood sugar monitoring is painful and inconvenient. But with advances in technology, new methods in blood glucose monitoring are making testing almost non invasive.
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