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 value of the index is expressed as an absolute number. Foods that have a high value have a higher potential to increase the level of blood glucose. Those that have a lower value, on the other hand, increase the levels of marginally. The general advice is that persons that are at risk of suffering from diabetes or have already been diagnosed with the condition should have foods that have a low value.
Foods that have been allocated a value of 55 or lower are generally considered healthy. Those with values ranging between 56 and 69 are put in the medium category meaning that the increase that results is modest. High values are those that are 70 and above. Foods in this category should be avoided as much as possible. It is possible for foods with the same carbohydrate content to have different values.
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.
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.
Nuts, grains, fruits and vegetables are among the foods that have been shown to have the lowest values of the index. High values will be seen with most starch-based foods such as cakes, cookies and candy. Even higher values result after the intake of highly processed and sugary foods such as cookies, cakes and candy. This group increases the levels of glucose sharply after they have been consumed.
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.
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 value of the index is expressed as an absolute number. Foods that have a high value have a higher potential to increase the level of blood glucose. Those that have a lower value, on the other hand, increase the levels of marginally. The general advice is that persons that are at risk of suffering from diabetes or have already been diagnosed with the condition should have foods that have a low value.
Foods that have been allocated a value of 55 or lower are generally considered healthy. Those with values ranging between 56 and 69 are put in the medium category meaning that the increase that results is modest. High values are those that are 70 and above. Foods in this category should be avoided as much as possible. It is possible for foods with the same carbohydrate content to have different values.
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.
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.
Nuts, grains, fruits and vegetables are among the foods that have been shown to have the lowest values of the index. High values will be seen with most starch-based foods such as cakes, cookies and candy. Even higher values result after the intake of highly processed and sugary foods such as cookies, cakes and candy. This group increases the levels of glucose sharply after they have been consumed.
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.
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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