“The glycemic index or GI is a measure of the effects of carbohydrates in food on blood sugar levels. It estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person’s blood glucose level following consumption of the food, relative to consumption of glucose. Glucose has a glycemic index of 100, by definition, and other foods have a lower glycemic index. Glycemic index is defined for each type of food, independent of the amount of food consumed.” - Wikipedia
“The body regulates the levels of blood glucose to avoid the detrimental effects of a prolonged high, or low, blood sugar by releasing hormones like insulin and other chemicals. High blood glucose causes insulin production, which helps the glucose move out of the blood stream and into fat cells and muscles. Low blood glucose causes the release of other chemicals and hormones, which reduce the effectiveness of insulin and help bring blood glucose back to normal levels.Studies show:
- After a high glycemic breakfast, children continued to consume 53% more calories before supper-time than children eating a low glycemic meal.
- Studies show more weight loss on low glycemic-calorie restricted diets than high glycemic diets of the same calories.
It does seem that high glycemic diets may increase appetite, food intake, fat deposition and overwork the cells that produce insulin. High glycemic foods may therefore increase the risk of obesity, type 2 diabetes and heart disease. In light of the evidence produced so far, it would seem prudent to increase intake of low glycemic foods.” - glycemicindex.ca
I created this chart from many sources to be able to show you why our typical breakfast foods really are not doing us a favor when it comes to our blood sugar. This is our most important meal of the day! You have fasted all night to get up and give yourself a big dose of sugar in one form or another. No wonder we need coffee and are hungry again in no time. Besides that it makes us fat.
Green smoothies are made from whole foods and for the most part are all foods with low to medium GI. Only two of the foods listed under green smoothies are considered high glycemic but if you check a bit deeper, there are health benefits to both of them that out weigh the GI issue. You’ll notice I haven’t included the GI for protein powders, that’s because it varies depending on type and brand but one thing they have in common is that they are almost always considered low GI.
Just imagine what happens to your blood sugar levels when you have cereal with milk, toast with jam and a glass of orange juice for breakfast.
Want more information on green smoothies? I have a category for that!
For more information on Glycemic Index also visit: South Beach Diet, Mendosa, Self, The New Glucose Revolution: The Authoritative Guide to the Glycemic Index – the Dietary Solution for Lifelong Health