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 numerically. The higher the number, the higher the potential of a given type of food to increase the levels of blood sugars. The general advice is that people who are at risk of diabetes or those already suffering from the condition should have less of foods that will increase their blood glucose levels and more of those with a lower index.
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.
There are a number of factors that determine the final value of indices. Among them is the manner in which food is prepared. Addition of fats, fiber and acids lowers the value and a longer period of cooking (for starches) increases the value. Another determinant is the ripeness of fruits. The riper a fruit is, the higher is its index. Others include the level of physical activity and the rate of digestion.
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.
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.
Natural foods and those that have not been altered much generally have lower values than those that have been processed. Always ensure that you read and understand the labels on food items to know the index of any foodstuff you are buying from the store. If you are not sure about any of them, you will be well advised to consult with a nutritionist.
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 numerically. The higher the number, the higher the potential of a given type of food to increase the levels of blood sugars. The general advice is that people who are at risk of diabetes or those already suffering from the condition should have less of foods that will increase their blood glucose levels and more of those with a lower index.
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.
There are a number of factors that determine the final value of indices. Among them is the manner in which food is prepared. Addition of fats, fiber and acids lowers the value and a longer period of cooking (for starches) increases the value. Another determinant is the ripeness of fruits. The riper a fruit is, the higher is its index. Others include the level of physical activity and the rate of digestion.
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.
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.
Natural foods and those that have not been altered much generally have lower values than those that have been processed. Always ensure that you read and understand the labels on food items to know the index of any foodstuff you are buying from the store. If you are not sure about any of them, you will be well advised to consult with a nutritionist.
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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