Diabetes is a leading metabolic disorder related to both genetics and lifestyle. The main underlying problem is insufficient production of insulin hormone or inability of the body to make use of this hormone (also known as insulin resistance). Diet modification is one of the ways that can be used to reduce the risk of developing diabetes as well as minimize associated complications. You need to understand the glycemic index of foods in order to make good dietary decisions.
The index is expressed numerically. The higher the number, the higher the potential of a given type of food to increase the levels of blood sugars. The general advice is that people who are at risk of diabetes or those already suffering from the condition should have less of foods that will increase their blood glucose levels and more of those with a lower index.
Foods that have a value of 55 or less are considered good. Those whose values fall between 56 and 69 are in the medium category and those that have a value of 70 or more cause the highest spikes in the levels of blood sugars and are therefore, considered unhealthy. Note that even for foods that have the same amount of carbohydrates, this value may differ.
There are a number of factors that determine the final value of indices. Among them is the manner in which food is prepared. Addition of fats, fiber and acids lowers the value and a longer period of cooking (for starches) increases the value. Another determinant is the ripeness of fruits. The riper a fruit is, the higher is its index. Others include the level of physical activity and the rate of digestion.
The index has to be considered alongside other factors when making the choice for foods to be consumed. This is because in some situations its value may appear high making the foods undesirable yet the foods in question have a high nutritional value as a result of a high level of minerals and vitamins. The portions that are served also influence the degree to which blood glucose will be elevated.
Foods that are associated with a lower index include nuts, legumes, grains and vegetables. Starch foods have higher values and only what is needed by the body should make it to the plate. Examples include potatoes, rice and white bread. Strive to also cut down on sugary foods such as candy, cakes and cookies as these tend to cause erratic changes in the blood sugar levels.
Naturally occurring foods and those that are very close to their existence in nature tend to have lower values that those that have been through some form of processing. Even with this knowledge, one needs to always read the food labels and make sure whatever they are buying is healthy. In the event that you have any doubts then the wisest thing to do is to contact your nutrition counselor.
As you work towards achieving a healthier diet, be careful not to starve yourself. Diabetics not only have to worry about high blood sugar levels but the other extreme as well which is hypoglycemia. If the amount of calories is too low in the diet then the risk of slipping into hypoglycemia increases. This may lead to a reduction in the level of consciousness and even coma.
The index is expressed numerically. The higher the number, the higher the potential of a given type of food to increase the levels of blood sugars. The general advice is that people who are at risk of diabetes or those already suffering from the condition should have less of foods that will increase their blood glucose levels and more of those with a lower index.
Foods that have a value of 55 or less are considered good. Those whose values fall between 56 and 69 are in the medium category and those that have a value of 70 or more cause the highest spikes in the levels of blood sugars and are therefore, considered unhealthy. Note that even for foods that have the same amount of carbohydrates, this value may differ.
There are a number of factors that determine the final value of indices. Among them is the manner in which food is prepared. Addition of fats, fiber and acids lowers the value and a longer period of cooking (for starches) increases the value. Another determinant is the ripeness of fruits. The riper a fruit is, the higher is its index. Others include the level of physical activity and the rate of digestion.
The index has to be considered alongside other factors when making the choice for foods to be consumed. This is because in some situations its value may appear high making the foods undesirable yet the foods in question have a high nutritional value as a result of a high level of minerals and vitamins. The portions that are served also influence the degree to which blood glucose will be elevated.
Foods that are associated with a lower index include nuts, legumes, grains and vegetables. Starch foods have higher values and only what is needed by the body should make it to the plate. Examples include potatoes, rice and white bread. Strive to also cut down on sugary foods such as candy, cakes and cookies as these tend to cause erratic changes in the blood sugar levels.
Naturally occurring foods and those that are very close to their existence in nature tend to have lower values that those that have been through some form of processing. Even with this knowledge, one needs to always read the food labels and make sure whatever they are buying is healthy. In the event that you have any doubts then the wisest thing to do is to contact your nutrition counselor.
As you work towards achieving a healthier diet, be careful not to starve yourself. Diabetics not only have to worry about high blood sugar levels but the other extreme as well which is hypoglycemia. If the amount of calories is too low in the diet then the risk of slipping into hypoglycemia increases. This may lead to a reduction in the level of consciousness and even coma.
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