By Idaline Hall
Along with maintaining a healthy weight and getting regular exercise, the best way to control diabetes is with a glucose or sugar-steadying diet.
People with diabetes are usually advised to eat a lot of whole grains, legumes, and other food high in complex carbohydrates. The traditional "diabetes diet" consists of 60 percent carbohydrates, between 15 and 20 percent protein, and 25 to 30 percent fat.
Some experts believe, however, that it's equally important to eat carbohydrates with a low glycemic index, such as low-fat yogurt or rice bran. These foods gradually release glucose into the blood, which is easier for the body to manage and helps keep glucose levels steady. This is important because high levels of glucose may damage tissues throughout the body, including in the eyes, kidneys, and blood vessels.
It's good advice, but things aren't quite this simple because every carbohydrate acts differently in the body.
The glycemic index was first developed in 1981, when researchers compared rises in blood glucose that occurred when people ate specific foods. Pure sugar, which is almost instantly turned into glucose, was given a score of 100; every other food was compared to that.
High-GI foods (with a GI of 55 or above) contain carbohydrates that cause a dramatic rise in blood sugar levels. Foods with a low GI (below 55) contain carbohydrates with much less impact.
Most experts believe that the glycemic index is a useful tool for controlling diabetes, but they don't always recommend it for their patients.
It's more complicated than other diabetes plans because it requires people to think about numbers when they choose among hundreds of carbohydrate-rich foods.
But as a rule of thumb, you don't have to memorize long lists of glycemic values in order to manage your glucose levels. Foods with the most fiber are also the ones with the lowest glycemic numbers. The fiber in fruits, vegetables, and other complex carbohydrates break down slowly in the intestine, which slows absorption of glucose in the bloodstream.
To make things even more complicated, the same food may have different glycemic values, depending on ripeness and other factors. An overripe banana, for example, has a glycemic index of 84; one that's underripe is valued at 51.
Experts also worry that people who follow this plan will avoid nutritionally rich foods, such as grains or potatoes, if they happen to have high glycemic numbers.
The most recent findings concerning the use of glycemic index for diabetics is that it's all about balance. Keep your blood sugar levels just right by eating a combination of low and high GI foods. This allows your body's metabolism to function as nature intended.
The bottom line is that if you have diabetes, your main concern is to achieve the proper balance of protein, carbohydrates, and fat. Once you've done that, it's fine to use the glycemic index as an additional aid to planning a healthful diet.
Along with maintaining a healthy weight and getting regular exercise, the best way to control diabetes is with a glucose or sugar-steadying diet.
People with diabetes are usually advised to eat a lot of whole grains, legumes, and other food high in complex carbohydrates. The traditional "diabetes diet" consists of 60 percent carbohydrates, between 15 and 20 percent protein, and 25 to 30 percent fat.
Some experts believe, however, that it's equally important to eat carbohydrates with a low glycemic index, such as low-fat yogurt or rice bran. These foods gradually release glucose into the blood, which is easier for the body to manage and helps keep glucose levels steady. This is important because high levels of glucose may damage tissues throughout the body, including in the eyes, kidneys, and blood vessels.
It's good advice, but things aren't quite this simple because every carbohydrate acts differently in the body.
The glycemic index was first developed in 1981, when researchers compared rises in blood glucose that occurred when people ate specific foods. Pure sugar, which is almost instantly turned into glucose, was given a score of 100; every other food was compared to that.
High-GI foods (with a GI of 55 or above) contain carbohydrates that cause a dramatic rise in blood sugar levels. Foods with a low GI (below 55) contain carbohydrates with much less impact.
Most experts believe that the glycemic index is a useful tool for controlling diabetes, but they don't always recommend it for their patients.
It's more complicated than other diabetes plans because it requires people to think about numbers when they choose among hundreds of carbohydrate-rich foods.
But as a rule of thumb, you don't have to memorize long lists of glycemic values in order to manage your glucose levels. Foods with the most fiber are also the ones with the lowest glycemic numbers. The fiber in fruits, vegetables, and other complex carbohydrates break down slowly in the intestine, which slows absorption of glucose in the bloodstream.
To make things even more complicated, the same food may have different glycemic values, depending on ripeness and other factors. An overripe banana, for example, has a glycemic index of 84; one that's underripe is valued at 51.
Experts also worry that people who follow this plan will avoid nutritionally rich foods, such as grains or potatoes, if they happen to have high glycemic numbers.
The most recent findings concerning the use of glycemic index for diabetics is that it's all about balance. Keep your blood sugar levels just right by eating a combination of low and high GI foods. This allows your body's metabolism to function as nature intended.
The bottom line is that if you have diabetes, your main concern is to achieve the proper balance of protein, carbohydrates, and fat. Once you've done that, it's fine to use the glycemic index as an additional aid to planning a healthful diet.
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