We here so much about the glycemic index these days and the effects of “good carbs, bad carbs,” I thought I would try to give a little clarification of how your body digest carbs and what the glycemic index really is.

We metabolize carbohydrates by turning them into glucose, which is a nice name for sugar. The increased sugar in your blood sends a signal for your body to release insulin. The insulin then removes the sugar from your bloodstream to be stored as glycogen, or used as a supply of energy. Simply put, carbohydrates are the fuel that makes the body go. So, just like your car stores gas, your body stores carbohydrates as glycogen in the muscles and liver to supply you with energy later on.

In the old days we believed that a diet filled with complex carbohydrates (potatoes, rice, pasta, etc) was just what we needed to keep us performing at optimal levels. Medical Science now tells us that eating some carbohydrates, including these complex carbohydrates, will actually increase fat storage in the body and may lead to increase risk of heart disease. (Heart disease is the number one killer of both men and women)

So, on the one hand we say that carbohydrates are essential to fuel the body, yet on the other hand we say too much carbohydrate may lead to excess fat storage and the risk of heart disease. Confused? So was I! That’s why coaches look to scientists and specialist for answers. Over the last 10 years the term glycemic index has surfaced to help us distinguish between the good and bad, simple and complex carbohydrates.

Let’s take a look at the term glycemic index. Recent diet books warn us about the insulin response and the calories from carbohydrates. They tell us that we need to be concerned with the rate at which carbohydrate-rich foods increase blood sugar. The scientific tool to measure this blood sugar rise is called glycemic index. The theory is that high-glycemic index foods, which cause a rapid rise in blood sugar, are more likely to increase body fat than low-glycemic-index foods.

When you have a meal or a snack that has a high glycemic index, your pancreas releases insulin to regulate your levels of blood sugar. That insulin stays in your system for about two hours. This is just about the amount of time it takes for you to start feeling hungry again and begin to experience cravings for more sugar or high glycemic index foods. So when you dive into another snack, or consume more food with a high glycemic index, this re-spiking of your insulin levels prevents your body from utilizing stored fats for energy. Conversely, when you eat foods with a low to moderate glycemic index you are reducing the amounts of insulin released into the system causing a more positive effect on your energy levels and performance. So, by maintaining more even glycemic levels you help to stabilize your energy levels, increase muscle glycogen, and prevent unwanted fat storage.

We know that pure sugar causes blood sugar to rise quickly. But white bread makes it rise even quicker. Many dietary staples have a high-glycemic index: pasta, rice, bread, breakfast cereals, potatoes, corn, beets, even carrots. Other low-glycemic index foods, like dry beans, nuts, and dairy foods, cause a slower, more sustained blood sugar rise.

Keep in mind the glycemic index is not the only guide for food selection for nutrition; however it can be helpful in managing what you eat. Here’s why. There is little correlation between an individual food’s glycemic index and that of a whole meal or dietary pattern. We know that dietary patterns that have a low-glycemic index are linked with lower risk of diabetes and perhaps other diseases. But that doesn’t mean that low-glycemic index foods like ice cream are “good” and high-glycemic index foods like carrots are “bad”. Once you start to put your meals together, there are too many variables, including the way foods are digested, metabolized, assimilated, and absorbed. Judith Stern of the University of California at Davis states, “The glycemic index comes into play if you are eating a single food. But we don’t do that. We eat mixed diets.” Even if it were more reliable, the glycemic index wouldn’t help you loose weight or keep it off. “There is no evidence that the glycemic index effects weight.”

The important thing to keep in mind as you read the Glycemic Index is to note that you can make healthy choices through moderation. For example, carrots have a high glycemic index, but are very rich in Beta-Carotene that helps your body fight off the effects of cell damage. They also help you fight off lactic acid build up. So you can actually balance out some high glycemic index choices by combining them with good protein choices. A great example of this is potatoes or pasta served with a skinless chicken breast or cooked with nuts. A good thing to keep in mind, no matter what you are eating, that an over consumption of carbohydrate, protein or fat can cause an increase in the level of fat

So what’s the carbohydrate answer? Easy. All fruits and vegetables contain carbohydrates. The trick is choosing the best carbohydrate from the glycemic index and making smart combinations and balances with good proteins. Keep in mind that the higher the glycemic index level, the shorter period of sustained energy you will have. Try to focus on selecting carbohydrates in the low to moderate glycemic range. In most cases this is 60 and below. Then combine them with good clean sources of protein. Carbohydrates contain approximately 4 to 4.5 calories of energy per gram.