Glucose is the primary sugar that the body uses for energy. The amount of glucose that we have floating around in our blood available for use is important in the functioning of the human body. If you want to know how important blood glucose is, just ask a diabetic!

The body has a set of hormones dedicated to the regulation of blood glucose, insulin and glucagon. If the concentration of blood glucose is high, the body releases insulin, signaling for the uptake and storage of glucose into cells. If the concentration of blood glucose is low, the body releases glucagon, to signal for the creation of glucose.

That is very interesting, but how does it relate to weight loss and dieting? It has to do with the other functions of insulin:

• causes fat cells to take in and convert glucose to fat
• causes fat cells to increase fat stores

A really good way to look at it is to think of insulin release as a sign of a positive caloric balance (consuming more energy than expending), sending the body into a mode to store energy in the form of fat. A pretty good thing to avoid if you are looking to lose weight. Avoiding insulin release is where the glycemic index comes in.

The glycemic index is defined as the rate at which a food increases blood glucose. If a food has no effect on blood glucose (like water, or pure fiber) it has a glycemic index of zero. On the opposite side of the spectrum is pure glucose, having the strongest impact on blood glucose. Pure glucose has a glycemic index of 100. All other foods fall into this scale.

Foods that are highly processed tend to have a high glycemic index. Foods like white bread, white rice, and corn have a high glycemic index. Foods like beans, oatmeal, and most vegetables have a low glycemic index. Try to eat foods with a higher glycemic index and you’ll find you’ll have more energy, and have an easier time at losing weight!

The glycemic index is a complex topic, and this article is only meant as an introduction. If you’d like to learn more about the glycemic index, check out the Wikipedia article found below.