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The glycemic index chart can get confusing and maybe even a tad bit intimidating if you don’t understand what everything means. It was developed so that doctors and their patients (primarily diabetics) would be on the same page regarding what they’re eating…recently it’s been discovered that it’s also one of the best ways to lose weight for non-diabetics. But basically, it can’t help you if you don’t comprehend what the numbers represent.

First, don’t consider the glycemic index chart as a big intimidating monster. It can be (and is) a truly great discovery. It WILL help you with your general health and your weight control issues. So, kick back and get set to learn!

High, low and in between, the numbers rule the glycemic index chart.

When you first eyeball the glycemic index chart, you’ll notice that all it is, is a listing of foods. Each food is associated with a number ranging from 0 to 100.

Whenever we eat something, our digestion turns it into glucose (sugar). It’s the glucose that enters our bloodstream and gets used as energy for our cells. Some foods get digested faster than others and will more quickly cause this blood sugar spike.

The numbers you see on the glycemic index chart simply represent how fast we digest our food and how rapidly we will get this spike in blood sugar. For example, a high number like 87 means the spike will occur quickly.

A low number i.e. 18, means that the food takes longer to digest and enter the bloodstream. This is far healthier for many reasons, but is of special benefit if you are diabetic or even just trying to lose weight.

At first reading the glycemic index chart may take a little effort, but understanding comes quickly. On most charts, numbers in the range of 55 to 69 are considered medium. Numbers below 55 are low and numbers above 69 are high.

Various glycemic index charts are a little different, but they all work on the same ideas. Usually they group foods by the type and category, they aren’t listed by index number.

What makes some foods lower on the glycemic index chart than others?

Trying to anticipate where a food is going to rank on the chart is a fun challenge. A quick glimpse of the glycemic index chart can be an eye opener and confusing on quite a few levels. A snickers bar ranks in the 40’s but your daily bagel comes in at a whopping 70’s! I’d have never guessed that!

Once you break it down, it makes more sense. Protein is digested very slowly and the Snickers bar not only has chocolate, but is loaded with protein rich peanuts. They make it slower to digest.

Now for a secret glycemic index loophole…It’s obvious that eating foods ranked low on the glycemic index chart is better for us, but if you MUST eat a higher ranked food, add in some protein. Add tuna to your white bread, or smear some peanut butter on your apple slices.

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.

Once you master the glycemic index chart, you’ve taken a terrific first step in health and longevity.

There’s plenty more information about the glycemic index chart – and other weight loss methods – on my website. You can also get a FREE subscription to my “Fast Weight Loss Tips!” mini-course.