Diabetes is a leading metabolic disorder related to both genetics and lifestyle. The main underlying problem is insufficient production of insulin hormone or inability of the body to make use of this hormone (also known as insulin resistance). Diet modification is one of the ways that can be used to reduce the risk of developing diabetes as well as minimize associated complications. You need to understand the glycemic index of foods in order to make good dietary decisions.
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 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.
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.
Naturally occurring foods and those that are very close to their existence in nature tend to have lower values that those that have been through some form of processing. Even with this knowledge, one needs to always read the food labels and make sure whatever they are buying is healthy. In the event that you have any doubts then the wisest thing to do is to contact your nutrition counselor.
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 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.
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.
Naturally occurring foods and those that are very close to their existence in nature tend to have lower values that those that have been through some form of processing. Even with this knowledge, one needs to always read the food labels and make sure whatever they are buying is healthy. In the event that you have any doubts then the wisest thing to do is to contact your nutrition counselor.
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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