The Glycemic Index Chart

Understanding Glycemic Index Values for fast, safe belly fat loss

If you look at a glycemic index chart, what you’ll find is a list of foods that separates carbohydrates into categories according to their effect on blood sugar levels.

It’s been proven to be a very effective weight loss tool to help you make better, healthier food choices and thereby encourage fast, safe weight loss.

It’s not a new idea and in fact if you pick up any one of the more popular diet plans today and you’ll often see some mention of the glycemic index value of foods in there.

To put it simply, glycemic index values were developed as a sort of “measure” that’s used to rank both the amount of rise and the speed with which blood sugar levels react.

The glycemic index chart can be a particularly effective tool for encouraging weight loss after menopause as our metabolism naturally begins to decrease and we become more insulin sensitive.

When we eat carbohydrates (especially simple carbohydrates), they naturally convert to glucose (sugar) in our body which in turn triggers an automatic insulin response.

Foods that have minimal effect on insulin release are classified on Low glycemic index food. Their glycemic index values range from 0 to 55.

Foods that have the most drastic effect on blood sugar level and create sharp insulin surges followed by sudden drops have been classified as High glycemic foods. Their glycemic index values fall in the 70 + range.

So a typical glycemic food list will have three categories and depending upon the “measure” of the effect of those carbohydrates, they will be classified as either Low (0 – 55), Medium (56 - 69) or High glycemic foods (70+).

You’ll also see these foods commonly referred to as ‘fast carbs’ and ‘slow carbs’ as well. Essentially, it’s the same thing with a new spin.

The High Glycemic Index Food List

When you eat high glycemic foods, your pancreas (the organ that’s responsible for the regulation of glucose) becomes stressed by the sudden flood of insulin that’s created and any hope for fat loss goes out the window.

Because high insulin levels cause the body to store more fat, it’s important to eat and to maintain low and steady insulin levels throughout the day to burn fat.

The Medium and Low Glycemic Food List

Medium and low glycemic foods break down and digest slower. That means you’ll feel full longer.

Keeping insulin levels low discourages fat storage and helps to convert stored fat back into glucose for energy. You’ll burn more calories reducing belly fat in the process.

You can still enjoy high glycemic foods, but very occasionally. Just be sure to eat them with a low glycemic food or a protein to slow down or balance the insulin reaction caused by the high GI food.

Using the Glycemic Index Chart to Lose Belly Fat Fast

If you’re interested in losing belly fat fast then aim to include lots of low glycemic foods into a ‘healthy diet plan’ as often possible.

Initially, you’ll want to aim for the majority of your carbohydrate calories to come from low glycemic index carbohydrates (that includes whole grains, fruits and vegetables), another 30% from lean protein sources and no more than 25% of your calories to come from healthy fats.

You can then include medium GI foods once you’ve seen some weight loss results, but do so sparingly.

It’s evolved and expanded over the past 20 or so years but many of its original principals are still used today in popular diet plans because they work, plain and simple.

The Atkins Diet, the G.I. Diet, the Zone Diet, the South Beach Diet, Eat Yourself Slim Diet and the Nutrisystem Diet Plan are all popular diet plans that encourage eating low GI foods in one form or another.

Take a look at the free glycemic index chart lists below for ideas on healthier, lower GI food choices you can incorporate into your weight loss diet plan.

Free Glycemic Index Chart of High Glycemic Foods, Medium and Low Glycemic Foods

List of Low Glycemic Index Foods

List of Medium Glycemic Index Foods

List of High Glycemic Index Foods

Are you Insulin Resistant?

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