Blood Sugar Glycemic Index

Ever get that weird mood swing throughout your day when you start to feel cranky or tired? You’re probably experiencing a decrease in your blood sugar levels. You probably start to realize you haven’t consumed food in some time. Food plays a major function throughout our bodies on a daily basis. Our blood glucose levels are affected by the glycemic index ranked in foods. Foods high in carbohydrates are measured by how much it raises our blood glucose levels after being consumed. The glycemic index focuses on the quality, not quantity of the carbohydrates. Why is the glycemic index important, how is it measured, and what factors can alter the glycemic index of foods? Let’s take a closer look into the glycemic index and find out why we should become more aware of this topic when thinking about our overall health. Keeping your blood sugar levels constant is a crucial part of allowing your body to function at its best. As your blood sugar starts to drop, you begin to experience negative side effects such as laziness or even hunger. Just like how your blood sugar can drop, it can also go to high. When the glucose rises in the blood to a high enough amount it signals the brain to tell the pancreas to produce more insulin. After consuming certain foods you can almost feel an elevation in your mood and energy right away. This is the glycemic
response causing an increase in blood sugar levels. This cycle occurs quite often and is very important. The glycemic index is primarily used to monitor and minimize insulin related problems. By becoming aware you can discover which kinds of foods provide the greatest benefits on your blood sugar levels. The glycemic index value of foods is actually measured. It measures the carbohydrates specifically, and the power it has to raise the glucose levels. You can measure the available carbohydrates in a serving of food by taking the total amount of carbohydrates and subtracting the total amount of fiber. Foods that can be digested, absorbed, and metabolized by our body right away are called available carbohydrates. These kinds of carbohydrates have a greater impact on our blood sugar levels. Once 50 grams of available carbohydrates are ingested the blood sugar levels are measured in a 2 hour time frame. The glycose area under the curve (AUC) are the results recorded. This shows your blood sugar levels and the foods instant impact. Those values are then compared to two reference foods of similar weight, glucose or bread. After being recorded the foods are classified through a rating system. The most well-known system is based off a high, medium, and low rating. Low glycemic index range from 0-55, medium glycemic index 56-69, and high glycemic index 70-greater. Many factors can contribute to the glycemic index of foods. Some factors naturally occur but many are affected by how the food is prepared. One example is the physical form. Many foods are generally processed which cause an increase in the glycemic index. A second example is food combinations. When eating a meal the value of carbohydrates changes. When eaten with other foods the meal is based on the average of all the glycemic index values. A recommendation would be to eat a high glycemic index food with a low glycemic index food. Ex: Rice and beans. The third example is cooking time. Longer cooked foods can impact the increase of the glycemic index by breaking down carbohydrates more quickly, allowing them to pass through the body. The fourth example is acidity. Foods high in acidity, such as pickles or foods containing vinegar have lower glycemic indexes. Lastly, adding protein and fat. Protein and fat have little effect on the glycemic index. When added to a food high in glycemic index, you can decrease the glycemic index of that food. An example of this would be adding a slice of cheese to a piece of bread. After researching the glycemic index I discovered a lot of new information.
Surprisingly, I didn’t even know what glycemic index meant. Yes, I was aware of blood sugar levels and needing glucose to feed my brain, but I didn’t know that it played into the glycemic index. I personally believe that monitoring ones glycemic intake can be life changing. . After doing the research I now know how to measure the glycemic index of foods. I can properly decide which foods to consume and how to arrange a more balanced diet. Learning about the glycemic index has helped be become more knowledgeable on how to live an overall healthy
lifestyle.

Reference List
Brown, Judith E. Nutrition Now. Belmont, CA: West/Wadsworth, 1999. Print.
David Benton, Pearl Y. Parker and Rachael T. Donohoe (1996). The supply of glucose to the brain and cognitive functioning. Journal of Biosocial Science, 28, pp 463-479.
"Nutrition and Healthy Eating." Glycemic Index Diet: What's behind the Claims. N.p., 25 Sept. 2014. Web. 08 Mar. 2016. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478