Scientists initially devised the glycemic index (GI) table in order to assist diabetics with maintaining steadier blood sugar and insulin levels. The glycemic index table ranks foods according to their proclivity to cause dramatic spikes in blood sugar consequent to consumption. The glycemic index ranges from one to a hundred, and it quantifies the expected blood sugar impact of carbohydrate based foods. Recent research has shown that the diabetes glycemic index can be used not just by diabetics, but it can be a great tool for everyone seeking either weight loss or a more energetic lifestyle.

Foods which score under 55 on the glycemic index table are considered low and are desired in support of steadier blood sugar levels. Foods which score over 69 are deemed to be high on the index and their consumption tends to cause erratic blood sugar levels. Foods scoring in between those ranges are considered to be moderate and consumption in moderation will not trigger adverse blood sugar effects.

When blood sugar levels dramatically increase there is almost universally a rapid fall back to stasis levels. You probably know this sharp decline back down as a “sugar crash”. A sugar crash imparts two main adverse consequences. Firstly, these crashes tend to zap your energy levels. Volatile blood sugar levels often prove to be the culprit behind lethargy and the modern couch potato lifestyle.

Secondly, sugar crashes trick the body into thinking it is hungry again. The body attempts to regulate food intake by communicating to the brain when it requires more consumption. These signals are driven by one’s blood sugar level. When blood sugars suddenly plummet your body then tells you more food is required. This obviously works as a barrier to any dieting plan.

Although it can appear to be confusing at first glance, the GI table is easily deciphered. An example would be in the fruit food group. Mangos, grapes, plums, apples and cherries all score low on the glycemic index rankings. Conversely there are fruits which score high. Examples of high scoring fruits are dates, figs, watermelon, cantaloupe and pineapple. One simply has to refer to the chart in order to derive a given food’s ranking.

Even within snacks there are high as well as low glycemic index selections. Examples of snacks with a low score include almost all nuts, potato chips and even small chocolate bars. Snacks which score high include pretzels, jelly beans, and corn chips. It can become especially important to avoid mid-workday sugar crashes associated with snacks consumed at your desk.

When a high GI food can’t be avoided there are tricks to attenuate its impact upon your blood sugar. Consumption of high protein foods along with a high GI scoring carb is one such technique. The glycemic index is a great tool to be used to facilitate weight loss as well as a more energetic lifestyle. However, it obviously cannot be used to the exclusion of other common sense steps like a well rounded diet and regular exercise. When combined with those well known components, the diabetes glycemic index can improve both your figure as well as your lifestyle.

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