One of the best things that I did in recent years to support my fitness journey was signing up for email alerts from Harvard Medical School. Google it – it is very easy to sign up. Nearly every day, I receive an email from them that contains insightful and important health information.
A recent example is an email that I received about the glycemic index.
“The glycemic index rates the effect of a specific amount of a food on blood sugar compared with the same amount of pure glucose. A food with a glycemic index of 28 boosts blood sugar only 28% as much as pure glucose. One with a GI of 95 acts like pure glucose.” Harvard explained in its email.
The glycemic index is particularly important for people who have been diagnosed with diabetes. When people with diabetes eat carbohydrates, their blood sugar goes up. All humans’ blood sugar goes up when they eat carbohydrates to some degree, as I understand it, but whereas the pancreas of non-diabetics produces enough insulin to regulate this, the pancreas of people with diabetes does not produce enough insulin (or none at all) to regulate glucose.
“The total amount of carbs you consume at a meal or in a snack mostly determines what your blood sugar will do. But the food itself also plays a role. A serving of white rice has almost the same effect as eating pure table sugar — a quick, high spike in blood sugar. A serving of lentils has a slower, smaller effect.” Harvard Medical School stated in its recent email.
“Picking good sources of carbs can help you control your blood sugar and your weight. Eating healthier carbohydrates may help prevent a host of chronic conditions, especially diabetes, but it is also associated with a lower risk of heart disease and certain cancers.” Harvard also stated.
Foods can be categorized into three levels based on their glycemic index rating:
- Low glycemic index (GI of 55 or less): Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts
- Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous
- High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, and many packaged breakfast cereals
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Disclaimer: The contents of this article and this website are not meant to substitute for the professional advice of a doctor, nutritionist, and/or certified personal trainer. This content is provided as an educational tool to help people on their fitness journeys. While we strive to research topics as much as possible and provide useful and accurate information to the best of our abilities, we also strongly recommend talking to your doctor, nutritionist, and/or certified personal trainer before starting any workout, therapeutic, or nutritional regimen, as each individual’s needs and situations vary depending on the person.