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Glycemic index determines the amount of carbohydrate in a food item relative to the other constituents that can lead faster or slower absorption of the carbohydrates in to the blood stream when consumed by an individual. For example, a food item with a higher glycemic index not only has higher carbohydrate percent, but in a format that is easy to be absorbed quickly. This rapid absorption in turn puts a lot of pressure on the glad called pancreas to produce a high quantity of the hormone insulin due to the sugar rush the high glycemic index foods produce.

Sugar rush and crash
This rapid rise in glucose with subsequent rapid decline in glucose is the basis for the sugar rush and crash, a phenomenon believed to insulin resistance, increased risk of overeating, metabolic syndrome, prediabetes and risk of type 2 diabetes. In order to avoid this sugar rush and crash, it is recommended that the glycemic load of foods be kept to a minimum by reducing all high glycemic index foods as much as possible. In fact, a diet rich in starches, and cereal grains might be the humanities double edged sword as it contributed both to the advancement of the civilization in the earlier centuries, at the same time as causing significant metabolic and autoimmune problems to the current generation. Watch the following video that explains the weaknesses of cereal grains as a complete food source.

The glycemic index is classified in to Low GI or Glycemic Index, medium GI, and high GI based on the glycemic index of foods.


 * Low glycemic index foods - Foods with a GI value of 55 or less
 * Medium glycemic Index foods - Foods with a GI value of between 56 - 69
 * High glycemic Index foods - Foods with a GI value of 70 or more

How do they determine the glycemic index of foods?
The glycemic index is a number obtained by monitoring a persons blood sugar after eating the food which in turn signifies how much of the anabolic hormone, insulin, is needed to utilize the carbohydrate and how quickly does the body has to produce this hormone.

Here is a comprehensive database of glycemic index of various foods, also called GI values. The lower the GI value, the better it is to reduce the sugar rush and crash phenomenon.

Obesity and insulin resistance
The popular notion that obesity is the cause of insulin resistance is recently disproven and it now is recognized that obesity is a result of the underlying metabolic process caled insulin resistance in most people.

A diet low in glycemic index or glycemic load, with adequate protein, and fiber can help reduce the risk of excess weight gain by reducinginsulin resistance.

Glycemic index of foods by name
A – B – C – D – E – F – G – H – I – J – K – L – M – N – O – P – Q – R – S – T – U – V – W – X – Y – Z