Diabetes is the commonest and most serious metabolic condition the world over. It is a condition whose cause is the total absence, reduced production or reduced effect of insulin hormone. The adoption of healthy lifestyles is one of the measures that can be undertaken to reduce progression from pre-diabetes to diabetes. Complications of diabetes are also halted or delayed. The glycemic index becomes important when one is considering the type of foods to be eaten.
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.
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.
The index has to be considered alongside other factors when making the choice for foods to be consumed. This is because in some situations its value may appear high making the foods undesirable yet the foods in question have a high nutritional value as a result of a high level of minerals and vitamins. The portions that are served also influence the degree to which blood glucose will be elevated.
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.
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.
Even as you strive to have a proper diet be careful not to starve yourself. The changes in blood sugar levels among diabetic patients can swing in either direction and lead to potentially life threatening complications. Denying yourself much needed calories can lead to episodes of low blood sugar (or hypoglycemia). Severe hypoglycemia can cause loss of consciousness and even a coma if not addressed in time.
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.
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.
The index has to be considered alongside other factors when making the choice for foods to be consumed. This is because in some situations its value may appear high making the foods undesirable yet the foods in question have a high nutritional value as a result of a high level of minerals and vitamins. The portions that are served also influence the degree to which blood glucose will be elevated.
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.
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.
Even as you strive to have a proper diet be careful not to starve yourself. The changes in blood sugar levels among diabetic patients can swing in either direction and lead to potentially life threatening complications. Denying yourself much needed calories can lead to episodes of low blood sugar (or hypoglycemia). Severe hypoglycemia can cause loss of consciousness and even a coma if not addressed in time.
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