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Many people have realized the effects of a "sugar crash" without truly knowing what is going on inside their bodies. When someone's blood sugar drops too low, the body responds by causing a general drowsiness. The human body performs at its best when it is supplied with a constant supply of blood sugar. By using the glycemic index people can choose foods that offer a slow and steady release in glucose into the bloodstream causing a steady supply of energy throughout the day.

The glycemic index is a way to rank foods according to the result that they have on a person's blood glucose intensity; especially in reference to carbohydrates. Foods that are high in fat or protein don't cause your blood glucose level to rise much. It determines how much a 50-gram portion of carbohydrates increases the blood-sugar levels compares with a control; either white bread or pure glucose. All carbohydrates lead to a temporary rise in someone's blood glucose level called the glycemic response but, not all carbohydrates perform the same. Also, the amount of food in taken, the type of carbohydrates, and the method used to prepare the food, as well as the degree of processing all affect the glycemic response.

Each food in the glycemic index is given a number that differs from 1 to 100. 100 is the reference score for pure glucose. Foods that are considered high, score greater than 70, moderate foods rates from 56 to 69 on the index and foods are considered low if they achieve less than 55. For instance, pretzels have a score of 81 on the glycemic index thus they are considered high. A fruit combination is considered medium with a rate of 55 and broccoli is considered low with a rate of 15. The slower someone's body processes the food, the slower the insulin is released allowing a better effect on the body. Hence, the trick is to eat little of the foods with a high glycemic index and more of the foods with a low index. Weight gain is controlled because, by eating foods that raises blood sugar gradually, you keep that full feeling for a longer period of time.

The glycemic index is relating to quality of carbohydrates, not about quantity. Quantity does matter in regards to the glycemic load values but, the measurement of the glycemic index of food is not associated to the size of the fraction. Whether you eat 10 grams or 1000 grams, it remains similar. When people use the glycemic index to prepare healthy meals, it helps to keep their blood glucose levels under control. Examiner assumed in the 1980's that the human body sucked up and digested simple sugars quickly, producing rapid increases in blood glucose level resulting into the assumption to prevent sugar. But now scientists realize that simple sugars don't cause the blood glucose to rise any more rapidly than few complex carbohydrates do. But, simple sugars are still empty calories and must still be minimized. With habitual exercise, little saturated or trans fat, and a high-fiber diet the glycemic index helps keep the average individual at a healthy weight.

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