Diabetes is a metabolic disorder that results from disordered insulin production and utilization by the tissues. Whereas type 1 disease is mainly seen in teenage, type 2 is mainly seen in adulthood. Lifestyle modification which includes regular physical exercise and having a proper diet are among the interventions that can be undertaken. If you are planning on making some changes to your diet, the glycemic index is something that you need to understand.
The index is expressed in absolute numbers. Foods that have high values are likely to increase the amount of blood sugar than those with a lower value. It is generally advised that an individual who has risk factors for diabetes or one who has already been diagnosed with the condition should opt for foods with lower values.
Food is said to have a low index if its allocated value is 55 or lower. Foods in this category are regarded as being healthy for diabetic patients. Those that have values of 56 to 69 fall in the medium category and those that have a value of 70 or more are considered as having a high value. These typically cause spikes in sugar levels as soon as they have been eaten. They should, therefore, be avoided as much as possible.
Several factors have been found to affect the level of the index. Food preparation methods appear to have the greatest influence. If foods made of starch are cooked over a long period of time, their glycemic value increases. On the other hand, when fats, acids and fiber are added to foods, the value has been shown to reduce. Ripeness is another important factor; fruits that are riper have a greater influence on glucose levels.
Note that the index is not the sole determinant of food choice. The nutritional value of particular foods also need to be looked at. Remember that while some foods may be deemed harmful due to a relatively high value, their nutritional value is equally high due to the presence of minerals and vitamins. Another factor that may affect the choice is the size of portions. Larger portions are more likely to increase blood sugar levels.
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.
It has been shown that naturally occurring foods have lower values than those that are processed. Always look for the value of the index on food labels before you consume them. If you have doubts, get in touch with a qualified nutritionist. If you cannot find any, then look for an authoritative website on the internet where common foods have their values listed.
The strife for a healthier diet should not be a reason to starve oneself. The changes that take place in the levels of blood sugar can move in either direction. If the amount of calories taken is too small then there is a likelihood of suffering from the effects of hypoglycemia. Very low sugar levels have been shown to cause a reduced level of consciousness and coma.
The index is expressed in absolute numbers. Foods that have high values are likely to increase the amount of blood sugar than those with a lower value. It is generally advised that an individual who has risk factors for diabetes or one who has already been diagnosed with the condition should opt for foods with lower values.
Food is said to have a low index if its allocated value is 55 or lower. Foods in this category are regarded as being healthy for diabetic patients. Those that have values of 56 to 69 fall in the medium category and those that have a value of 70 or more are considered as having a high value. These typically cause spikes in sugar levels as soon as they have been eaten. They should, therefore, be avoided as much as possible.
Several factors have been found to affect the level of the index. Food preparation methods appear to have the greatest influence. If foods made of starch are cooked over a long period of time, their glycemic value increases. On the other hand, when fats, acids and fiber are added to foods, the value has been shown to reduce. Ripeness is another important factor; fruits that are riper have a greater influence on glucose levels.
Note that the index is not the sole determinant of food choice. The nutritional value of particular foods also need to be looked at. Remember that while some foods may be deemed harmful due to a relatively high value, their nutritional value is equally high due to the presence of minerals and vitamins. Another factor that may affect the choice is the size of portions. Larger portions are more likely to increase blood sugar levels.
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.
It has been shown that naturally occurring foods have lower values than those that are processed. Always look for the value of the index on food labels before you consume them. If you have doubts, get in touch with a qualified nutritionist. If you cannot find any, then look for an authoritative website on the internet where common foods have their values listed.
The strife for a healthier diet should not be a reason to starve oneself. The changes that take place in the levels of blood sugar can move in either direction. If the amount of calories taken is too small then there is a likelihood of suffering from the effects of hypoglycemia. Very low sugar levels have been shown to cause a reduced level of consciousness and coma.
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