Importance of the Glycemic Index
The Glycemic Index is a chart where the different foods we consume are rated from ‘0’ to ‘100’. The chart recognizes glucose at the highest position. Relating the glucose content in different foods, they are charted. Carbohydrates on the chart have been clinically analyzed to be potent and increase the body’s sugar levels rapidly. On the other hand, the GI also records and rates low glycemic index foods that also increase the body’s sugar levels, but slowly, like fiber rich foods, without resulting in a condition called hypoglycemia. Understanding the glycemic index diet or chart helps to identify the potential of different foods to aggravate or control a diabetic condition. The subsequent steps taken to control the condition also assist in weight loss.
The glycemic index gives the diabetic and family members an understanding of the foods that need to be avoided or made part of controlled intake when dealing with juvenile diabetes or adult type-1 diabetes. However, it is not easy to read the chart and it needs interpretation. Hence, implementing certain diabetes related changes to the diet should involve the intervention of a dietician or diabetologist. People react differently to different foods. The difference in response of one person’s body to a particular food to another depends a lot on age, activity, insulin levels and the quantity of fiber and fat in the food. The other factors that have to be considered are the extent to which the food is processed and general meal accompaniments. Before setting a diet for diabetes treatment, it is important to also consider the ratio of carbohydrates to fat/protein and the general metabolism. All these factors play a very important role in determining the response of the blood sugar level after consuming certain foods.
List of Foods
Clinical analysis and the entries on the GI have identified foods that decrease or control blood sugar. Though these foods don’t really lower the levels, the subsequent increase is very low and controlled. The other external factors also need to be considered when narrowing down on a diabetic diet. Foods rich in carbohydrates are usually associated with high levels, due to the higher ranking on the glycemic index. However, consumption of whole grain and rye bread helps control blood sugar. Other foods include:
- Breakfast cereals made from wheat bran, oats, and barley
- Soybeans and baked beans
- Skimmed milk
- Lamb, oysters, chicken and sardines
- Salacia oblonga herb
- Multi grain breads
- Jacket potatoes
- Whole wheat pasta
- Boiled vegetables
- Poached fish
Health experts confirm the use of the glycemic index as a great meal-planning tool to design a balanced diet. The inclusion of foods that control the levels in the diet helps to monitor individual responses to different foods. The monitoring enables weight loss, sustenance of energy levels for prolonged periods of time and prevention of the onset of type-2 diabetes and gestational diabetes. The foods that are identified as effective in controlling blood sugar levels can be eaten in conjunction with other meal programs. There are many diabetic recipes for desserts that enable those with a sweet-tooth to indulge themselves, safely. It is far safer to research and educate yourself on the condition than to deal with complications that set into various vital organs of the body.
Diabetes calls for consistent monitoring of diabetes symptoms and accessing knowledge on the correct food intake and resources. It is completely in your hands.