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.
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.
The glycemic value of food is determined by a number of factors. One of them is the method that is used in preparation. If acids, fats and fiber are added to food as it is being prepared its index will be reduced to some extent. Cooking starches for too long has been shown to increase their value. Ripeness is an important factor in fruits with those that are most ripe contributing to the greatest increase in glucose.
The index should not be the only thing to consider when choosing what to eat. The nutritional value of the food should also be thought of as the decision is being made. Although some foods have relatively high values, their inclusion in the diet is important due to a higher value of minerals and vitamins. The portion size of food consumed matters as well. Larger portions increase the sugar levels more than smaller portions.
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.
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.
The glycemic value of food is determined by a number of factors. One of them is the method that is used in preparation. If acids, fats and fiber are added to food as it is being prepared its index will be reduced to some extent. Cooking starches for too long has been shown to increase their value. Ripeness is an important factor in fruits with those that are most ripe contributing to the greatest increase in glucose.
The index should not be the only thing to consider when choosing what to eat. The nutritional value of the food should also be thought of as the decision is being made. Although some foods have relatively high values, their inclusion in the diet is important due to a higher value of minerals and vitamins. The portion size of food consumed matters as well. Larger portions increase the sugar levels more than smaller portions.
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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