Glycemic Index And Diabetes - The glycemic index diet is a great diet for people with or without type 2 diabetes. When most people are trying to lose weight, they may focus on different numbers to decide whether or not eat an item, including it’s calories, grams of fat, grams of carbohydrates.
Here is another number to consider if you want to lose weight and control your blood sugar the glycemic index of foods.
The glycemic index and diabetes is a measure of how quickly a food containing carbohydrates (carbs) affects your blood sugar.
Food that tend to have a high in carbs includes:
Your body breaks down most carbs into glucose, the main source of energy for your body’s cells.The glucose then move it into your bloodstream, as a result, your blood sugar goes up.
The glycemic index diet is designed as a scale. Typically, white bread or glucose ranked at 100 on the scale and makes your blood sugar rise quickly and steeply. The number for other foods represents their effects on your blood sugar compares to this item.
Another term that is often used with the glycemic index is the word “glycemic load”. The glycemic load means the measure of both the glycemic index and the amount of carbohydrates as it contains in a usual serving.
However food like watermelon have a very high glycemic index but a low glycemic load because they contain few carbs per serving.
If you follow a glycemic index diet it may be helpful for your weight and blood sugar. It also may help you lower your risk of health problems that are usually lined to being overweight.
There is a few research that shows that a diet low on the glycemic index or a low glycemic load can help many people to lose more weight than a low-fat diet or diet with a high glycemic index.
In other studies have found eating a low glycemic index foods has been linked with a better HDL or “good” cholesterol and lower triglycerides, a type of blood fat.
Diets that are high in glycemic index or glycemic load have been linked to a higher chance of heart disease.
Glycemic Index And Diabetes
A low glycemic index diet may lower your risk of prediabetes and type 2 diabetes.
However, experts do not know yet whether eating a low glycemic index can protect you from diabetes.
When you eat low glycemic foods they tend to break down much more slowly, so in turn it is less likely to cause a rapid increase in blood sugar compared to food on the high GI index so therefore it is a better option for keeping your blood glucose levels stable.
If you think that following a low glycemic index is difficult well it is not, just make sure to know the scale.
Foods with with a glycemic index in certain number ranges are considered “high”, “medium” or “low” on the glycemic index. Below are the index ranges.
By eating more healthy foods are usually on the low glycemic index and are good for you. Eating more of these foods, which tend to have a low glycemic index.
Some examples of the glycemic index of these foods are:
While eating food on the low glycemic index, try cutting back on food high on the glycemic index like cake, candy and sugary sodas also “White” foods are also have a high glycemic index, such as:
For a complete list of foods on the glycemic index and diabetes please visit The University of Sydney at the glycemicindex.com
Sandwich 2 slices rye bread, 4 slices roast beef, 1 tbsp horseradish, tomatoes, and sprout
1 oz reduced-fat cheddar cheese, 8 whole-grain crackers, 1 medium apple
4 oz whitefish fillet, 2 baby potatoes, salad 1 cup baby spinach, 4 oz yellow squash, 4-inch carrot and 1 tbsp lemon juice
8 oz low-fat yogurt
These fat burning foods for diabetics can help you lose weight, shed fat and help you get your diabetes under control. So the next time that you plan your next meal eat the foods listed below so that it can help burn off the extra fat.
If you’re a type 2 diabetic and had the choice to select metabolism boosting foods or a metabolism boosting pill, which one would you prefer?
Check out the diabetic friendly recipes on this site. Each recipe comes complete with nutrition information and a diabetic friendly.
You can find something new for breakfast, lunch, dinner, appetizers or even desserts.