GI -How it Effects your Weight Loss or Gain


Glycemic-index Scale

The Glycemic Index is a ranking of carbohydrates (foods) and how they effect blood glucose levels. Everyone is different and can have a different reaction to certain foods, some good some bad. Knowing how your body reacts is the key to fueling it properly and getting the best abs possible.

In order to determine your specific glycemic index you will have to be tested. First the carbohydrate food is selected and measured subtracting any fiber content. Then you would eat will say a piece of bread. Blood sugar levels would be monitored and plotted on a response curve over the next several hours. This would be repeated at least three times to get an average. The result would show how fast and how much you body is producing the juice (insulin) that is making you fat.

Insulin is a hormone produced in the pancreas that helps the body control glucose in the body. Glucose is the processed food/carbs you just ate. It changed from sugar to blood sugar or glucose. This is energy for your cells.

Insulin controls the rate at which glucose is produced and secreted by the liver. Glucose is stored in the liver as glycogen. When a persons blood glucose level drops, the liver converts the stored glycogen and converts it into glucose and releases it into the bloodstream.

The pancreas secretes insulin to signal the liver to shut down glucose production. The pancreas continually monitors blood sugar levels and reacts by injecting the right amount of insulin into the system.

What you need to know about glycemic index is really about understanding how foods effect your insulin secretion. Understanding your insulin secretion is like learning how to drive a car. You may know how to turn it on and get it into gear but it doesn’t mean your not going to crash it until you get an understanding of the rules of the road and how the machinery works.

When you ingest carbohydrates mainly grain based foods such as, pasta, rice, bread, potatoes, etc, your body breaks the food down staring in your mouth. These foods and especially white bread (white flour) are broken down quickly into sugars.

The sugar is converted into glucose and enters the blood stream. That process spikes your blood sugar level which in turn causes your pancreas to secrete the insulin to try to balance the blood sugar level.

Insulin also promotes the body to store fat. It’s the excess insulin that makes you fat. So ingesting the wrong carbohydrates will cause an insulin spike which will cause you to accumulate fat, feel mentally foggy, lethargic and decrease your physical performance. It also causes chronic disease.

TIP If your going to eat the bad stuff then take some measures to lessen the insulin punch that your body is about to take. To combat the carbohydrates you need to eat some protein with the carbohydrates if at all possible.

Why protein? Protein has the opposite effect of insulin. It stimulates glucagon which acts as a governor of excessive insulin production. And that my chubby friend will begin to counter act the bad effects of that hunk of white bread you just ate. So eat some sliced turkey or a piece of lean meat with it.

For more information on the Glycemic Index see this most recent article