Many people have realized the effects of a "sugar crash" without truly knowing what is going on within their bodies. When somebody's blood sugar falls too low, the body reacts by causing a general drowsiness. The human body performs at its best when it is supplied with a constant supply of blood sugar. By utilizing the glycemic index individuals could choose foods that offer a slow and steady release in glucose into the bloodstream causing a steady supply of energy all through the day.

The glycemic index is a method to grade foods according to the result that they have on a person's blood glucose levels; especially in reference to carbohydrates. Foods that are high in fat or protein don't affect your blood glucose intensity to increase 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 raise in somebody's blood glucose intensity called the glycemic response but, not all carbohydrates perform the same. Also, the amount of food in taken, the type of carbohydrates, and the technique used to make the food, and the degree of processing all have an effect on the glycemic response.

Each food in the glycemic index is assigned a number that differs from 1 to 100. 100 is the reference score for pure glucose. Foods that are assumed to be high, achieve more 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 score of 55 and broccoli is thought to be low with a score of 15. The slower someone's body processes the food, the slower the insulin is discharged allowing a better effect on the body. Hence, the trick is to eat small amount of the foods with a high glycemic index and more of the foods with a small index. Weight gain is powered because, by eating foods which 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 amount. Amount does matter in reference to the glycemic load values but, the measurement of the glycemic index of food is not associated to the size of the portion. Whether you eat 10 grams or 1000 grams, it remains similar. When people use the glycemic index to make nutritious meals, it assists to keep their blood glucose intensity under control. Examiner assumed in the 1980's that the human body sucked up and digested simple sugars fast, generating fast increases in blood glucose level resulting into the assumption to prevent sugar. But now scientists realize that simple sugars don't effect the blood glucose to increase any more quickly than few complex carbohydrates do. But, simple sugars are still empty calories and should still be minimized. With habitual exercise, small saturated or trans fat, and a high-fiber diet the glycemic index aids maintain the average individual at a healthy weight.

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