Anyone can experience spikes in their blood sugar levels when they eat certain foods – and it’s not just candy, sodas and cakes that cause these spikes. Replacing your intake of high GI foods with low and moderate GI foods is the first step to starting a low glycemic diet.
If you are looking to lose weight, trying to reverse high blood sugar symptoms, or you are seeking an overall healthful eating plan, using the GI is a good starting place to achieve your goals.But remember it’s all about quality which means you should also consider the nutrient content of foods.
I am sure you’ve heard of low GI and high GI foods in relation to healthy eating and especially with reference to diabetics. Let’s talk about the Glycemic Index today and why it is worth paying attention to – for anyone interested in healthy weight management and of course, for diabetics. The Glycemic Index is a ranking system – for carbohydrate-containing foods based on the effect of a specific food we eat on our blood glucose. We can go by the standard rule that the more you cook and process a food, the higher its GI, but there are exceptions. GI values may show the type of carbohydrates in the food, but it is important to still worry about portion control especially because healthy weight is one of the criteria for managing blood glucose.
Also, the GI of a food can vary depending on how you eat it – when it is the only thing you eat and when you combine it with other foods. Ironically a number of nutritious foods are high GI compared to low nutrition foods which are low GI. So when you eat foods that cause a rapid glycemic response (when you eat a high GI food), there’s a quick rise in energy and your mood with a rise in blood sugar.
Bad enough about the increased fat storage, but in the case of diabetics, this is a bigger problem. You should therefore care about the glycemic index as you can use it to minimize insulin-related problems – by recognizing and avoiding foods that are likely to mess up your blood sugar levels. Another thing to remember is – glycemic index is not solely responsible for raising blood sugar.


So, choose low GI foods to control blood sugar and blood cholesterol levels, control your appetite and reduce your risk for heart disease and type 2 diabetes. In general, a healthy diet that has whole grains, fresh fruits and vegetables, nuts, legumes and dairy products in the right quantities can ensure low GI for diabetics. A food’s GI wont change with serving size, but overeating a specific food can raise your blood sugar and take some time to become normal.
Fill half the plate with vegetables, salads, quarter low GI carbs and the remaining quarter with lean protein. Rather than processed breakfast cereals, choose natural muesli, porridge oats or cereals that have the GI symbol. Everytime I visit your blog, I realize where I am going wrong.Thanks for this useful information Vidya. Disclaimer"Be Healthy, Be Happy", this blog, does not provide medical advice, diagnosis or treatment.
But, if you are familiar with the high blood sugar symptoms and recognize when you begin to experience them regularly, it can make you to take the needed steps to get your blood sugar under control.
The phrase glycemic index gets thrown around a lot and until I was diagnosed with the condition, I didn’t really dig deep. This ranges from a scale of 0 to 100 and the reference point is pure glucose which has a GI of 100. So, if you eat a high GI food, combine it with a low GI food to balance its effect on your blood glucose levels.
Meal plans must be customized to your personal needs and lifestyle so that you achieve your blood sugar, cholesterol and triglyceride level goals even as you maintain your blood pressure and a healthy weight. Because their insulin production or processing is impaired, their blood sugar may rise too high resulting in a number of other issues. Sometimes you may need a quick blood sugar and insulin high especially after an extensive work out as insulin helps push glucose into the muscles where it has the job of repairing tissues.


Which means refined flour items like cookies, biscuits and crackers are preferably avoided. You’ll come across something called “glycemic load” which is the glycemic index plus amount of food consumed. Sugar, soft drinks, potatoes, breads made of white flour, sweet desserts and candy bars must be avoided.
Using vinegar on your salads, yogurt with your cereals and lemon juice on your veg can lower the GI. And drink at least eight glasses of water every day, unless otherwise advised by your doctor.
Most of the food we eat fall into the low to medium categories, so that was very reassuring. For instance, if you eat a high GI bit of candy, your body’s response will be low, simply because it depends on the type as well as amount of carbohydrate.
Point is, there is more to eating healthy than only considering the GI even though GI is a major aspect for blood sugar control.
So as your blood sugar rapidly increases, the greater the production of insulin, running the risk of your blood sugar becoming too low. Simple such as sugar, honey, jaggery, maple syrup should be minimized and complex such as whole grains, legumes, starchy vegetables must be maximized. So you can control your body’s glycemic response by paying attention to low GI foods and curbing your carbohydrate consumption.



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