Unless you are particularly interested in nutrition, it can be difficult to make sense of the glycemic index chart at first. It was originally developed for healthcare professionals, so it is not all that easy. If you are willing to educate yourself about food, then it can be quite easy to learn, and the payback is that you feel terrific when you are following the system. So here is a guide to the numbers and what they mean!

Numbers: What Are They About Then?

A quick glance at the glycemic index (GI) chart will reveal that there is a range of foods listed, all of which have a number, from 0 to 100. Food that has a rating of say 89 is a high (GI) food, this will give your blood sugar a tremendous boost; it is food that the body digests quickly and it hits your blood sugar with a BANG. If food has a low number, then it is food that digests slowly by the body, which means that it does not hit your blood sugar with a bang; instead, it just gradually affects it, without disrupting it. This is far better for your body (particularly so if you happen to have diabetes).

At first you may find that reading the numbers is a chore, but after a few days you become used to it and it will seem easy, so stick with it! One tip to bear in mind is that a low (GI) food is one rated 54 or below middle is 55-70, and as you may expect, above 70 is high. Sometimes you will find different charts list foods differently, or according to food groups, but do not be put off; the basic principles are the same.

Why Do There Appear To Be Inconsistencies In The Charts?

If you look at a chart and you spot inconsistencies, then there is clear thinking behind it. So if you see a nut and chocolate bar ranked as being 40 something, but a bagel hitting the 70's then do not assume this is an error. The chocolate bar has nuts in it. Nuts are protein, so they have a low (GI) rating and they help your digestive system take its time digesting the bar, so there is a low (GI) ranking. Bagels, on the other hand, have a high rating because they have little protein. Now here is the trick to a low (GI) diet. If you do feel the need to have something that is a high-ranking food, simply eat it with protein. This will slow down the digestion and your blood sugar will not get a large high! So you can have a tuna sandwich, or how about switching jam on toast for peanut butter on toast?

The (GI) Table Is Designed To Help You

The (GI) table will help you master your eating habits and ensure that you stabilise your blood sugar, even if you are not diabetic. It can take some time and effort to ensure that you use the (GI) table or charts correctly, but once you have, then you will instantly reap the benefits, simply by feeling fitter and healthier!