Glycemic Index
The glycemic index is a tool used to describe how fast a source of sugar (glucose) is absorbed into the bloodstream.
The typical baseline for glycemic index, uses white bread as 100. High glycemic numbers mean the sugar is absorbed faster.
Stick to the simple carbohydrates (sugar's) for fast absorption, and complex carbohydrates for slow absorption.
The general rules for the rate of glucose entering the blood stream:
- The size of your meal, large meals will stay longer within the stomach, aim for smaller more frequent meals.
- The longer you cook the food, thus, rice or spaghetti cooked for five minutes has a much lower index than if cooked for fifteen minutes.
- The riper the food is the higher the glycemic index will be for that food. In a pleasant quirk of nature, overripe fruit has a higher glycemic index than under ripe fruit, its sugar is absorbed faster. This is due to the starch changing into free sugars, therefore the body won't need to do as much digesting.
- Amount of carbohydrate eaten, aim for no more than 50 grams per meal.
- Eating time, the body's glycemic index response is always better after exercise, and at the end of the day.
- Combining your carbohydrate intake with fat, protein or fibre will slow gastric (stomach) emptying.
The glycemic index was devised to aid diabetics maintain their blood glucose levels, however this information is important to help both athletes and everyday persons keep their blood sugar levels at optimal functional level.