Ways To Handle Your Blood Glucose Level Utilizing The Glycemic Index
People who have diabetes have to watch their diets carefully
. This is because, for a variety of reasons, they have trouble being able to process the sugar or glucose in the bloodstream. If the level of glucose gets out of control, it can wreak havoc on many of the major organs of their body. One way to control their glucose levels is to watch what they eat.
But what are the right foods that can help you to manage your diabetes? To answer this question you have to know something about the glycemic index or GI.
The glycemic index has been used by nutritionists for over twenty years. Basically, it is a table that evaluates foods. And, it assigns points to these foods based on how they affect the glucose levels of the bloodstream. The index evaluates foods from a low of zero to a high of one hundred. This point system takes into account two things. The first is how quickly the food affects the blood glucose levels. The second is how much the food affects the blood glucose levels.
Studies show that foods what have a low glycemic index score are digested at a slower than normal rate within the body. In contrast, foods that have a high glycemic index score are absorbed into the body more quickly. So, what does this mean? Basically, it means that when you eat foods with a high glycemic rating, you will, in all likelihood, see a spike in your blood glucose levels. As a consequence, it seems logical that if you want to successfully manage your blood glucose levels, you should primarily focus on consuming foods that fall in the lower or medium glycemic index ranges.
The glycemic rating does have its limitations, however. The biggest limitation is that we seldom eat one food alone. For example, when we eat lunch, we may eat a sandwich, a salad, a drink, and possibly, a dessert. In other words, we are eating a combination of foods. And, this makes the GI of the combined foods much more difficult to compute.
As luck would have it, however, you rarely will need to compute the precise GI values for the meals that you eat. For the most part, all that you will need to do is to be cognizant of the overall principals of a low glycemic index diet. And that means that you focus your attention to by and large eating foods that either fall into the lower range (i.e., GI below 55) and the mid-range (i.e., GI from about 55-70). Assuming that you do this, you can, now and then, have foods from the high GI (over 70) range and still manage your blood glucose.
It is worth noting that, even though, on the whole, a food that has a low GI is usually considered to be good, all foods that fall into this category are not the same. For example, more than a few of them are high in fat or sugar. Peanuts is a perfect example. It has a low GI food and is full of nutrients. But it ialso has a high fat content. In a similar fashion, potato chips have a low GI, but it is also low in nutrients and high in fat. And, orange juice has a low GI but is high in sugar. So, although important, low GI is only one factor in determining what foods you should eat.
by: Refugio Lacross
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