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 in absolute numbers. Foods that have high values are likely to increase the amount of blood sugar than those with a lower value. It is generally advised that an individual who has risk factors for diabetes or one who has already been diagnosed with the condition should opt for foods with lower values.
Foods that have a value of 55 or less are considered good. Those whose values fall between 56 and 69 are in the medium category and those that have a value of 70 or more cause the highest spikes in the levels of blood sugars and are therefore, considered unhealthy. Note that even for foods that have the same amount of carbohydrates, this value may differ.
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.
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 in absolute numbers. Foods that have high values are likely to increase the amount of blood sugar than those with a lower value. It is generally advised that an individual who has risk factors for diabetes or one who has already been diagnosed with the condition should opt for foods with lower values.
Foods that have a value of 55 or less are considered good. Those whose values fall between 56 and 69 are in the medium category and those that have a value of 70 or more cause the highest spikes in the levels of blood sugars and are therefore, considered unhealthy. Note that even for foods that have the same amount of carbohydrates, this value may differ.
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.
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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