Еhe influence of the glycemic index and the glycemic load to foodstuff on our bodies

Foods that we consume more often than not contain different types of elements that make up the structure of the foods that we are consuming. As a matter of fact, glucose is contained in a number of the foodstuffs we choose to partake. The glycemic index and the glycemic load are vital aspect of the foods that we induce and expose our bodies to. This paper is going to tackle on the influence of the glycemic index and the glycemic load to foodstuff and our bodies using a number of reference materials. 

Glycemic definition 

The glycemic index refers to a comparative ranking of carbohydrates in foods as per how they affect blood glucose levels. Carbohydrates with a low glycemic index values of between fifty five and below are more slowly broken down, assimilated and metabolized and cause a minor and sluggish increase in blood glucose responsible for increase in insulin levels. Foster tells us that unprocessed grains contains minimal glycemic index levels that are suitable in the slimming process (Foster, 2015 pg.14).On the other hand glycemic load refers to a figure that approximates by what extent the nourishment will raise an individual’s blood glucose level after consuming it. The glycemic load is arrived at by multiplying the grams of available carbohydrate in the food by the food’s glycemic index and carrying out division of the product by one hundred. Wolever tells us that the glycemic load is a product of the weight of the foodstuff by the glycemic index divided by a hundred (Wolever, 2006 pg.14). 

Aspects altering Glycemic Index 

Several aspect affect the glycemic index, with fat and fiber content having a tendency of lowering the glycemic index. Ripening and processing of fruits, slow cooking of food and various varieties of foods have a propensity of increasing the glycemic index. The author of Easy glycemic index diet tells us that slimming individuals were encouraged to consume low processed foods as a means of reducing their blood sugar levels for the purpose of maintain their health (Foster, 2015, pg.42). The above allusion is a likely indicator that processing of foodstuffs increases the glycemic index. 

Comparing various glycemic indexes. 

Natural foods exhibit a lower glycemic index value than modern processed foodstuffs. The body requires foodstuffs with a glycemic index of fifty five and below to generate enough fuel to sustain the body while still maintaining required energy levels. Natural foods have a lower glycemic index than processed foods. According to Michael Montignac people gain weight not by eating too much but by eating badly most of which constitutes processed foods (Montignac, 2006 pg.35). The above allusion is a likely indicator that processed foods are a likely cause of weight gain which goes a long way to indicate that processed foods has a high glycemic index as compared to natural foods. 

Glycemic Index test 

The glycemic index is determined by taking a sample of individual’s blood in the morning after an overnight fast. Sample of blood are taken and the test individuals consume fifty milligrams of a carbohydrate upon which blood is taken at intervals of fifteen minutes to be tested by an atomic analyzer. The test is done once for each foodstuff and two times for the reference food. According to the author of the glycemic index, blood samples are taken from known individuals from whom relevant tests are carried out after carbohydrate ingestion so as to determine the glycemic index (Wolever pg.27). The above allusion is a likely indicator that glycemic index is obtained from tests aimed at testing glucose levels present in blood. Foods having a high concentration of glucose are rapidly absorbed by the body thus they have a high glycemic index. Foods rich in Sucrose are converted in a slow manner and thus are said to have a medium glycemic index. Moreover foods rich in fructose and lactose which is the main sugar in fruits and dairy products respectively convert slowing making them have a low glycemic index. Forster agrees with us when he tells us fruits are a recommendation for fat people as they provide the necessary energy over longer periods reducing on the bad and increased intakes (Forster 2015, 32). Below is a table showing a list of foods and their glycemic indexes: 

Processing Aspects 

The aspect of processing food is known to increase the glycemic content of the food. This is because in natural form foodstuffs have fiber which holds the particles of food in a tightly knit structure limiting oxidation. However in processed state glucose is readily available to be absorbed. Montignac confirms this when he tells us that individuals with increased weight were victims of overconsumption of processed foods (Montignac, 2006 pg.65). 

Health ramifications of high glycemic index foods. 

Foods with a high glycemic index are a recipe for disaster as they are a major contributor to insulin; failure of insulin to be absorbed by blood. Heart diseases are accelerated by high glycemic foods due to them exacerbating inflammatory processes like insulin resistance. Additionally, high glycemic foods results in high sensitivity C - reactive protein which is an inflammatory marker in women. Moreover, high glycemic foods promote the risks of contracting diabetes type 2. The author of glycemic index tells us that consumption of high glycemic index foods over long periods of time have a high possibility of facilitating a number of lifestyle diseases (Wolever pg.103).The above allusion is a likely indicator that high glycemic index foods are a likely cause for lifestyle diseases is they are consumed over a lengthy period of time. 

In conclusion, the glycemic index is a vital aspect about the absorption of glucose in food which is a great determinant in the picking of food for a healthy living. Learning how to balance the amounts of glycemic load is a likely indicator to living a healthy lifestyle. 

Works Cited 

Wolever, T.M.S. (2006).The glycemic index: a physiological classification of dietary carbohydrate. Wallingford, UK, CABI. 

Foster. (2015).Easy GI diet: use the glycemic index to lose weight and gain energy. 

Montignac. (2010).Glycemic index diet for weight loss.Monaco, Alpen Editions.