Mastering Blood Sugar: Unveiling the Glycemic Index Impact

Unveiling the Glycemic Index Impact

Diabetes is an important topic in modern medicine. People are now used to living a normal life with diabetes. But diabetes is a disease that affects people’s various diseases by losing control of sugar level.  Which can even lead to loss of human life.  Especially kidney failure, loss of vision, effects on teeth and skin etc. Sugar level is important to keep diabetes under control. Insulin use is recognized as one of the most important ways to control sugar levelsGlycemic Index, Blood Sugar, Diabetes Management, Nutrition

People suffering from diabetes and those with high blood sugar levels are advised to eat less carbohydrates. But carbohydrates are our main food, so we must eat carbohydrates. And while carbohydrates raise blood sugar levels, blood sugar doesn’t reach cells because of collagen. When we eat foods containing carbohydrates, our bodies break down sugars and carbohydrates from carbohydrates to form sugar or glucose, which is absorbed into the bloodstream.

If we follow the index of the food we eat every day, the sugar level will not increase even in diabetics. Eating sugary or carbohydrate-rich foods won’t do that either. Modern medical scientists are of the opinion that it is possible to stay drug-free if diabetic patients follow this index.

 

Diabetes is called a lifestyle disease.  Experts suggest that lifestyle changes can lead to a normal life.  Especially in type 2 diabetes, it is possible to live a drug-free life by changing diet and lifestyle.  The key to making this lifestyle change is knowing the glycemic index. The food we consume has a glycemic index. The higher the index, the worse it is for the body.

So which carbohydrates should be eaten?

About 45-65 percent of daily calories should come from carbohydrates. We get energy or calories from carbohydrates, which help increase our cellular energy, physical strength, performance, heat production and fat formation. This type of food is the main component of our body structure and body preservation. 1 gram of carbohydrate gives 4.1 calories to our body.

Various tests have shown that carbohydrates with a high glycemic index are absorbed quickly into the blood and raise blood sugar levels, while carbohydrates with a low or moderate glycemic index are not absorbed quickly and raise blood sugar levels. Therefore, those with higher than normal blood sugar levels should not eat less carbohydrates that have a higher glycemic index.

There are three types of glycemic index—low, moderate and high. The glycemic index gives a food a number, or score, based on how significantly it raises your blood sugar.  Foods are ranked on a scale of zero to 100, with pure glucose (sugar) given a value of 100. The lower the glycemic index of a food, the slower the blood sugar will rise after eating that food. In general, the more processed a food is, the higher its GI, and the higher a food’s fiber or fat, the lower its GI.

Now you need to know the glycemic index level of any carbohydrate. Here  is the glycemic index of many carbohydrate foods below

Glycemic index levels are defined as low = below 55, tolerable= 56 to 69, high= 70 and above.

  • White flour bread 75-77
  •  Red wheat flour bread 53-55
  •  Bread flour 77-80
  •  Homemade Red Flour Chapati 52-56
  •  White rice 73-77
  •  Red Rice Rice 68-69
  •  Only 28 in barley (which is very safe).
  •  Sweet corn 52-57
  •  Rice noodles 53-60
  •  Cornflakes 81-87
  •  Biscuits 69-71
  •  Oates 55-57
  •  Instant Oats 79-82

Fruits

  • Apple 36-38
  • Orange 43-46
  • Art 51-54
  • Pineapple 59-67
  • Mango 56-59
  • Watermelon 76-80
  • Dates 42-46

However, fruit juice increases the index.

Vegetable

  • Potatoes 87-91
  • Carrots 39-43
  • Sweet potatoes 63-69
  • Sweet Pumpkin 64-71
  • Glassware 55-61
  • Mixed Vegetable Soup 48-53 (without tasting salt)

Dairy food

  • Pure milk 39-42
  • Ice cream 51/54
  • Yogurt 41/43
  • Soymilk 34/38

Other Foods

  • Dark chocolate 40-43
  • Popcorn 65-70
  • Potato Chips 56-59
  • Rice crackers 87/89
  • Soft Drinks 59-62
  • Simple sugar 103-106
  • Honey 61-64

If the index is followed in eating according to this list, then the sugar level of diabetic patients will gradually decrease and maybe someday they will not need insulin.  So attention should be paid to consuming low index foods. And a nutritionist should be consulted.

Consider glycemic load to avoid blood sugar spikes.

Glycemic load is an indicator of how much a carbohydrate-rich food will raise your blood sugar levels.  When you eat foods with a high glycemic load and high glycemic index, blood sugar levels rise too high, causing a short-term feeling of fullness;  But then blood sugar plummets, causing you to seek out food again (especially carbohydrates) and you end up consuming extra calories.  This whole process directly contributes to your weight gain and sugar levels.  For optimal utilization of glucose, eat foods with low glycemic index and low glycemic load.  You won’t feel hungry for long enough to balance your blood sugar levels.

When buying foods, look at their nutritional information.

The food industry has come up with hundreds of healthy options for people with diabetes.  Natural low-sugar superfoods are transformed into package-versions that claim to be diabetes-friendly, such as ragi biscuits.  However, a biscuit that is processed and refined can never replicate the nutritional properties of whole grains.  In reality, it’s just an advertising gimmick.  For example, low-fat foods contain full amounts of sugar, and low-sugar foods generally contain fat;  Both are equally bad for a person with diabetes.

Some foods claim to be rich in fiber;  But, the amount of fiber they provide does not even meet 10% of the daily recommended amount of fiber.  On top of that, the general public is easily fooled by hidden ingredients on the label as they are not aware of the ingredients’ purpose and information on alternative names.  Therefore, educating yourself about the information and techniques of labeling and food processing methods is an important yet neglected aspect of healthy eating.

These are some basic healthy eating ideas that will help you if you have diabetes.  Start practicing these behaviors and habits and you will see great changes in your eating patterns and your overall health.

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