For those of you out there suffering from diabetes, following the glycemic index foods key your on your way to maintaining your blood glucose levels on a regular and consistent basis. The glycemic index foods table has been created to rate on a scale the effect of carbohydrates on your blood glucose levels. For example, low gi index will release the glucose slower and more steadily than high glycemic foods. As a diabetic person, the low glycemic index foods list is what you will want to put your focus towards in your diet. This is not to say you have to eliminate high gi foods but instead create an even balance. The slower rate of absorption obtained through the gi of foods helps prevent volatility within your blood glucose levels.
Glycemic index foods should especially be followed if you are already suffering from type 2 diabetes. This is where insulin is required to treat your diabetes and the glycemic index foods that you load within your diet becomes essential to control. In this article we are going to go through the different types of glycemic foods associated with the low gi index as well as the high so you have a bit more information about how this system works. It will take some time, commitment and education to become confident using this diet system but once you are familiar with its principles it becomes second nature.
First, it is important to note that the glycemic index foods can only be applied to foods that have decent carbohydrate content. When testing this system on yourself, it is recommended you intake 50g or more of carbohydrates within a sitting. This cannot be done with fruits or vegetables alone because they offer a low glycemic load. What this means is they are considered low glycemic index foods but there is not quite enough carbs in them to be sure the system is working for you.
Glycemic Index Foods include:
Low Gi Foods
- Whole grains
- Products low in carbohydrates in general
High Glycemic Index Foods
- Baked potatoes
- White bread
- White rice
- Breakfast cereals (cornflakes, etc.)
This is a quick list of the different types of foods analyzed on the glycemic index that you should be aware of. As you can see there are many healthy glycemic index foods on the low gi list and more fattening foods on the high side but this is not always the case. Many people believe that the foods they think are good for you are actually highly rated on this table and this is where fresh learning needs to begin. If you are to effectively control your blood glucose levels, learning how to properly navigate through the gi index is essential.
What is interesting about the glycemic foods index is that even if you do not currently have diabetes, this type of diet can be a prevention method for your health’s future. By choosing to eat a balanced diet of low and high gi foods you are maintaining a healthy blood glucose level and even for people without diabetes this is a healthy form of living that can help prevent a number of different diseases as you get older. There have also been recent studies involving weight loss and gain in regards to the gi table.
These studies have found that you may be at a higher risk of obesity if you maintain a diet mainly of high glycemic index foods. By choosing to lower your gi load, you may see drastic results in your current weight. The higher gi foods are fast to digest and for some people this means never quite feeling full which can then promote unhealthy eating habits.
It is important to take note that the gi index can easily be altered by the way the foods are cooked, their ripeness, the type of condiments you put on them before eating them, etc. This is why it is so important to speak with a dietician before deciding the glycemic index is the solution to your diet or health problems. If you don’t fully understand how the system works you may find it won’t work for you.
Within the diet you consume, 50% of it must come from carbohydrates and for some people this incredibly easy while others have been avoiding carbs for years. This is an example of a fact associated with the gi table that you must know in order to find success with this diet method. Speak with your doctor today and learn more about what the glycemic index foods can do for you, your weight and most importantly, your long term goals.