Blood sugar level is directly related to diabetes. Blood sugar above accepted limit is considered toxic and may cause blindness and kidney failure; it can also increase risk of cardiovascular disease. Those who are working hard to lose weight can’t avoid blood sugar issue because blood sugar affects your weight also.
So now you may be thinking, well I will cut carbohydrate rich foods from menu. But reality is, there are different types of carbohydrates like lactose, sucrose, glucose, fructose, etc and they work in different ways. There are some carbohydrate rich foods which will take some time to increase blood sugar level, which is good. On the other hand there are some carbohydrate rich foods which will increase blood sugar level rapidly. Even for healthy person increasing blood sugar level rapidly may be harmful.
So you need to know your food type and understand about its carbohydrate content. There is a term known as glycemic index or glycaemic index (GI) which indicates how fast a specific food increases your blood sugar or glucose level. Needless to say pure glucose is absorbed so fast. If you are an athlete or some other reasons you need instant energy pure glucose may be required otherwise consuming excessive pure glucose isn’t a good idea.
If glycemic index of a food is 100 that means carbohydrate from that food is absorbed as fast as pure glucose. So you can easily understand low GI means your body takes very long time to absorb carbohydrate from that food which is considered healthy.
Normally GI 0-55 is considered low and healthy, 56-69 is considered medium and 70-100 is considered high and harmful.
So if you are trying to lose weight and trying to flatten your stomach you need to know GI of your food. How to know that? Food label will help you a lot but there are some points to consider:
- Usually ripen fruits have higher GI,
- Cooking for longer time increases GI,
- Fat, fiber and acids like lemon juice decrease GI. (Don’t even think to consume fat for low GI food. Fat will never help you to lose weight and flatten stomach.)
- And always remember processed foods almost always have higher glycemic index than foods found in nature.
I suggest you combination of foods with different GIs.
Finally I would like to remind you one last thing. Never concentrate on glycemic index or GI only. For example watermelon has high GI of 80 but it’s healthy because per serving contains only 6 gram carbohydrate. It will not increase your calorie intake at dangerous level. Here comes another term glycemic load. So before starting your flat stomach diet plant you need a clear understanding of glycemic index and glycemic load. I hope this article has helped you to understand glycemic index.
Glycemic Index is important if you are planning to shred some fat with just changing food habit. Many of you are worried about fast carbs and slow carbs. You want to know which one is fast carb and which one is slow carb. Well all fast carb foods are not same fast and all slow one are not same slow. They have variations. Glycemic index is the index which expresses the fastness or slowness of a carbohydrate. The range of glycemic index is from 1 to 100. If a food is really fast it will be close to hundred, while if it’s really really slow then it will be close to the value of one.
What Glycemic index actually means?
Let us get some idea about Glycemic Index. Glucose is the fastest carb. It means glucose can be absorbed in the body very fast and supply instant energy. Glycemic index of glucose is set as 100. Now other carbohydrates are compared with glucose. If another carb is half fast as glucose, then the glycemic index of that carb would be half of glycemic index of glucose, i.e, 50. So if glycemic index of a carb is 90, it means it is 10% less fast than glucose.
|Food List||Food Glycemic Index|
|Rice pasta, brown||92|
|Whole meal bread||69|
|Cake , tart||65|
|Table sugar (Sucrose)||65|
|Black bean soup, tinned||64|
|Pita bread, white||57|
|Spaghetti, durum wheat||55|
|Kidney beans, tinned||52|
|Lentils green, tinned||52|
|Ice-cream (low fat)||50|
|Porridge, non instant||49|
|Jams and marmalades||49|
|Multi grain bread||48|
|Baked beans, tinned||48|
|Lentil soup, tinned||44|
|Ravioli, meat filled||39|
|Tomato soup, tinned||38|
|Spaghetti, whole wheat||37|
|Kidney beans, boiled||29|
|Lentils green, boiled||29|
|Spaghetti, protein enriched||27|
|Low-fat yogurt, artificially sweetened||15|