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 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.
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 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.
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.
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.
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 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.
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 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.
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.
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.
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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