The body starts to respond to healthy dietary changes as soon as they are made. This can be advantageous, because a diet can then eventually reduce the risk of obesity, diabetes and heart disease, as well as improve a person’s overall sense of well-being.
Eating carbohydrates increases the blood sugar level, but the extent of this rise depends on a food’s glycemic index. The glycemic index is a ranking system, based on a score of 1 to 100, that determines the effect of a food on blood sugar levels.
Foods with a high glycemic index are quickly broken down, leading to sharp increases in blood sugar, followed by sharp drops. Sharp fluctuations in the blood sugar level can increase the risk of diabetes, obesity and heart disease. It follows that avoiding such foods with a high glycemic index such as soft drinks, candy and white bread can lower these risks.
Ensuring a steady blood sugar level by opting for foods with a low glycemic index sustains the body’s energy levels. The sharp spike in blood sugar and sharp drop that follows is avoided and energy levels are sustained. A steady level of blood glucose can also prove beneficial, since a lowered blood sugar, which is common after a spike, can disrupt the ability to concentrate and learn.
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