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The glycemic index chart is pretty basic and easy to follow, but as with everything else, if you DON’T know what the numbers are for, it can get confusing. The glycemic index chart was developed by doctors to help their diabetic patients and to be sure everyone was on the same page as to what should and shouldn’t be eaten. However…it was recently discovered that for non-diabetics, it is also one of the easiest, fastest and best ways to lose weight. But, it won’t be any help if you don’t know what the numbers mean.

Initially, the glycemic index chart isn’t some uncontrollable creature. it’s a truly great discovery that has been shown to help with weight loss and several health problems in addition to it’s benefits for diabetics. Clear your schedule for the next 5 minutes and prepare to learn something that can truly change your life forever.

Numbers rule the glycemic index chart: High, Low, and Everywhere in Between

When you check out the glycemic index chart, you’ll notice that it is a series of numbers and foods. Each food has an assigned number ranging from 0 to 100.

When we eat and our body digests the food, it turns it into a sugar (glucose). This enters the bloodstream and circulates to where it can be used. Different foods get digested at differing rates. The faster we digest something, the faster we get this blood sugar spike.

On the glycemic index chart, the numbers just graphically show us how fast a food is digested and causes the sugar spike in our bloodstream. A higher number like 90 means the spike will come in a hurry.

16 is a low number on the chart and means that the food takes longer to digest. This means the glucose will enter the bloodstream slower and more steadily. This (particularly for those trying to lose weight and diabetics) is HUGELY more healthy for several reasons.

When you first read the glycemic index chart it takes a bit of effort. But you will soon get it. On most carts, numbers from 70 +, are thought of as in the high range. Numbers from 55-69 are medium and 54 - are low.

Foods are categorized by food groups and types, not by index number. There are minor variations in various charts, but the all use the same basic concepts.

Looking at a glycemic index chart is eye opening. You will wonder why some foods rank higher or lower than others.

Take an idle glance at the glycemic index chart and you’ll note that a Snickers bar comes in ranking in the 40’s while a bagel is in the 70’s! Who would have ever predicted THAT? The chart can be counter intuitive and confusing on several fronts.

Here’s why, protein takes longer to digest and enters the bloodstream much more slowly…the Snickers bar is stuffed with protein rich peanuts. Ergo, it takes longer to digest and work it’s way into our bloodstream.

Here’s a loophole in the glycemic index! If you MUST eat something that is ranked high on the glycemic index chart, mix it with protein. Dying for some white bread? Add some peanut butter! Or toss in some tuna.

The glycemic index chart could seem like a random listing of numbers… if you weren’t aware of the loophole. It’s the proteins (and some fats) that make some foods seem weirdly ranked.

Your excess weight will drop off effortlessly and like magic by using the glycemic index chart. But that’s not all… it helps diabetics control their blood sugar levels and it also helps with quite a few general health issues, like heart disease.

Learning to master the glycemic index chart is a terrific first step to long term health and longevity.

For more info on the glycemic index chart - lots of it, as well as other weight loss tips and tactics, check out my website right away. You can also get a copy of my “Fast Weight Loss Tips!” mini-course while it is still free.