Glycemic index (GI) is a very important value of the food which is relevant factor, when considering which foods are going to end up in fat cells and which on the other hand, will be used for everyday activities.
I was always interested in whole GI story, as I was always trying to get logics behind losing and getting weight. All the sources are recommending avoiding of high GI foods, as they rise level of your blood sugar quite fast and the fall happens in the same way-fast! This causes the feeling of hunger although you did take enough calories to keep you full for some time. This was all I always knew and it was somehow logical to me: if something is digested longer it gives energy on a steady pace and keeps as full longer and other way around.
However, yet recently, when I started this clean eating and training challenge on the next level, trying to shape up my body and lose those last few kilos, I started to get more into this topic — especially bio-chemical processes involved. Please note that I am lawyer by profession and my vocabulary is probably not the most professional one, but I will try to explain it to you as I understood.
So, after eating of every food, level of blood sugar-glucoses is rising in the blood. GI is the measuring unit for the speed or rate with which level of glucoses rises after consuming certain food respectively the measurement which compares value of blood sugar after consuming food with pure glucose (ref. value 100)
Simply said, higher GI faster blood sugar goes up and it falls down faster, so you get hungry faster.
To stabilise level of glucose in the blood body makes insulin, which is transforming every excess of glucose (which you are not currently using with your activities) into triglycerides – fat cells, which are then stored on your trouble areas:) When all the glucose is out of the blood, you will get hungry again.. So in general, every time insulin rises you get fetter (not taking into account special exceptions).
On the other hand if we eat low GI food, sugar blood does not rise so fast, we spend on the way everything for our activities and body has no need to store it with insulin. Simple right?
This is a simple way how I understand this very complicated procedure in our bodies. Of course, all these process are just one of many in our bodies but we take it one step at the time.
According to this logic, eating food with low GI will not make you fat but will give you constant energy trough the day.
You know that feeling, when your sugar is down and you have no energy? And then you eat something sweet and you are “as new”? This is it! This is when everything you eat goes directly in your fat cells-you enjoy sudden energy for short time but soon it will be out-and you will need new dose of sugar…
Conclusion? For loosing weight and preventing fat storage we should it mostly low GI foods, eat in moderation those foods with middle values and avoid those with high GI:
Here I have list from one of the internet sources-lists can be quite different from different sources as different samples are taken into account – it is very important how foods are made, are they cooked, baked and similar.
I hope that this small and very simple overview of very complicated topic will help you to make the first step. I have my own system where I try to eat as much as possible foods with low GI. Every meal I plan by combining these foods and avoiding high and a bit also those with medium values.
This approach asks for a lot of creativity with recipes considering that all what we are used to eat on a daily basis, like white bread, potato or rice has very high GI. Still there are whole-grain alternatives which can be very tasty…sometimes I am very pleasantly surprised with new stuff I try. It takes also patience, motivation and will to get creative. The rest is done by your body.
However, it is to be taken into account that many of low GI foods have also a lot of calories-typical example are nuts. If you eat too many you can again start to get more storage in your fat cells. About this in the next post.
Did you ever try to eat like this? In the comments, leave your questions and proposals about next posts in the Food alphabet part!