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.
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.
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.
Various foods have been shown to have fairly low indices. They include legumes, grains, nuts and vegetables among others. Since carbohydrates are a direct precursor of glucose, they have a high glycemic diet. Examples include white rice, white bread and potatoes. The highest values will be seen with sugary and processed foods such as cakes, candy and cookies.
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 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.
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.
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.
Various foods have been shown to have fairly low indices. They include legumes, grains, nuts and vegetables among others. Since carbohydrates are a direct precursor of glucose, they have a high glycemic diet. Examples include white rice, white bread and potatoes. The highest values will be seen with sugary and processed foods such as cakes, candy and cookies.
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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