The Glycemic Index: How and Why does it Affect Us?

Steven Villagomez, an Exercise Physiologist, explains how to utilize your body fat as its primary source of energy.

The Glycemic Index: How and Why does it Affect Us?

When carbohydrates are consumed, the body breaks down, absorbs, and transports them to the cells for use as energy via the blood stream in the form of blood glucose. However, many cells cannot absorb glucose without the presence of insulin, a hormone that stimulates cells to absorb the glucose. Therefore, when blood glucose rises, so too does insulin. This is natural physiological process that only becomes problematic when high glycemic carbohydrate are consumed on a regular basis.

High Glycemic foods increase blood glucose rapidly resulting in a high insulin levels. Insulin is a “storage” hormone. It not only promotes the absorption of sugar, but, because there is already enough free-energy in the blood stream in the form of glucose, insulin also inhibits cells from releasing their stores of fatty acids. Therefore, when insulin levels are high, the body cannot utilize body fat as an energy source.

Insulin does not immediately dissipate as glucose levels fall. In the presence of insulin, cells will continually absorb glucose causing levels to fall to an unhealthy level. Because the brain can only utilize glucose for energy, food cravings & low energy become typical experiences.

Characteristic of a High Glycemic Lifestyle:

• Fluctuating Energy Levels
• Excessive Food Cravings
• Lack of Satiety From Eating
• Easy Onset of Fatigue
• Weight Gain
• Increased Abdominal Fat = Increased Risk of Metabolic Syndrome

When low glycemic meals are consumed, blood glucose rise at a slower pace, allowing the pancreas to moderate the amount of insulin released so it is relative to the volume of glucose. Because there is less insulin, fewer cells are absorbing glucose; levels never fall below optimal range. The resulting lack of food cravings and low energy crashes is optimal as the body is constantly able to utilize body fat as its primary source of energy.

Characteristics of a Low Glycemic Lifestyle:

• Consistently High Energy Levels
• Satisfaction from Eating
• Efficient Immunity
• Weight Loss & Ability to Maintain Weight