Foodie Walks and The Sweet, Sleek, Fit & Fun Weight Loss Tool Kit

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The Glycemic Index - What Is It? Why Should I Care? And...Who Ever Heard of a Broccoli Binge?
The Glycemic Index - What Is It?

Work on the Glycemic Index was begun in 1981 to help diabetics identify how much blood sugar levels would rise after the consumption of specific foods (primarily carbohydrates).

Initially, glucose was set as the standard value. All other foods were to be measured in relation to it. If the glucose value was set to 100%, then, if pumpernickel bread caused the blood sugar to rise half as much as glucose, it would be rated 50%, etc., etc.

Currently, the white bread standard is also used. To convert from the white bread standard to glucose standard, multiply the white bread food value by .7.

Different factors effect the Glycemic ratings:

How long food is cooked. Example: pasta that's been cooked "al dente" will have a lower rating than pasta that's been cooked beyond recognition.
The more refined the food,the higher the glycemic rating.
If a high glycemic food is eaten with protein or fat (that slow down digestion) the rating will most likely be lower.

Please read, The Glycemic Index - Rick Mendosa, great detailed explanation.

The Glycemic Index - Why Should I Care?

The Glycemic Index gives us a good idea of how specific foods effect our blood sugar levels. This is important since high blood sugar triggers the release of excess insulin. High insulin levels ultimately convert blood sugar to fat and may remove too much sugar from the blood, resulting in hypoglycemia. Hypoglycemia (low blood sugar) results in feeling tired, weak, extremely hungry, faint, and having strong food (particularly carbohydrate) cravings. This usually results in overeating (especially carbohydrates) and starts the whole cycle again. It is my belief that it is not possible to control eating if the blood sugar is out of control.

The Glycemic Index - And... Who Ever Heard of a Broccoli Binge?

It's a rhetorical question and the answer is, "No one."

But more importantly, WHY haven't we heard of one?

When we make our "food confessions" to our girlfriends, why do we say, "You know, last night I just don't know what came over me. I stopped and got two bags of cookies and polished off one whole bag in the car. Then I ate the "backup" package when I got home!"
Why don't we say, "You know, last night I stopped at the vegetable stand on the way home. But I just couldn't help myself. I started munching on the broccoli at all the stoplights and before I knew it there wasn't a stalk left! What's worse is that when I got home, I went through a bunch of celery and a bag of carrots!"

Why don't we ever hear that?
Well for one thing, if anyone ever ate that much bulk and fiber they would probably explode! But the other reason is that we don't binge on low carb vegetables. We binge on high carbohydrate stuff. Why is that? Why do these foods have so much power over those of us that are carb addicted?

There are several reasons.

Starchy carbs increase blood sugar levels and thereby increase insulin levels. The higher insulin levels mean fewer amino acids in the blood. This increases the chance of the amino acid, tryptophan, being transported across the blood brain barrier. Tryptophan is the precursor of the neurotransmitter, serotonin. When more serotonin is in the brain we feel calm and a sense of well being.
Starchy carbs increase blood sugar levels and thereby increase insulin levels, causing low blood sugar and uncontrollable hunger, as well as, other symptoms.
We may be allergic to sugar and the body may produce opioids (neurotransmitters) that give us a sense of well being to counteract it.
Some of the sugar in the digestive tract may be fermented by the yeast and bacteria to alcohol. And there may be changes in the neurotransmitters as a result of that.

When we cannot control our carbohydrate cravings, cannot stop eating carbs, and our weight is going off the charts, then the carbs, that are our best friends, are also our enemies. And the best way to coexist with an enemy is to learn as much as you possibly can about it. The Glycemic Index is an excellent tool to begin to understand which carbohydrates may spike your blood sugar and cause you problems.