GLYCEMIC INDEX

The

glycemic index

is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

The ranking of different foods based on their glycemic response was first studied by Dr. David Jenkins and colleagues at St. Michael's Hospital (Toronto). The research team conducted several experiments looking at the speed at which different foods affect blood glucose levels and compared the numbers to a slice of white bread. White bread is given the glycemic index value of 100. Foods that have a value less than 100 are converted into sugar more slowly than white bread. Foods that have a glycemic index value greater than 100 turn into sugar more quickly than white bread. The glycemic index chart list the values of the more common foods.

The speed at which a food is able to increase a person's blood glucose levels is called the glycemic response. The glycemic response is influenced by many factors. Some factors may be the amount of food you eat, how the food is processed or the way the food is prepared and the kinds of food you eat.  Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body. Foods between 55 and 70 are intermediate GI foods. Foods with high GI numbers (more than 70) make blood sugar as well as insulin levels spike fast. We now realize that's a health threat.

The

Glycemic Index

is a very important tool for Atkins Dieters. Mounting research suggests keeping blood sugar from rapidly spiking pays off in many ways. The most common benefits to stable blood sugar levels are listed below.

1. Decreased blood-sugar and insulin levels

2. Stabilized blood sugar and insulin levels

3. Less prone to tiredness

4. Decreased levels of hypertension or blood pressure levels

5. Reduced cholesterol and triglyceride levels

6. Helps with weight loss because it reduces cravings

You should use the glycemic index as a guide or tool to help you in your food choices.  Try to select foods low on the glycemic index and don't mix too many high glycemic foods together when doing the Atkins Diet.