The glycemic index rates food according to the effect it has on blood sugar. If you eat a food that makes your blood sugar go up, it's a high glycemic index food that tends to increase the amount of insulin released. If a food doesn't make your sugar rise as much as other food, it's a low glycemic index food that keeps insulin levels more balanced. The glycemic index can be used by diabetics to help control blood sugar levels, which helps prevent complications of diabetes.
Low Glycemic Foods
Eating low glycemic foods can help you keep your blood sugar levels more stable. Most fruits, vegetables, whole grains, dairy products and legumes are low glycemic index foods that keep blood sugar and insulin levels balanced by raising blood sugar levels slowly. At least one low glycemic food should be eaten at every meal. Foods that are rated 55 or less on the glycemic index are considered low glycemic index foods.
High Glycemic Foods
High glycemic foods can cause blood vessel damage that leads to circulation problems, nerve damage, kidney disease, eye disease, stroke and heart disease. Pasta, white bread, low-fiber cereal, potatoes, chips, pretzels, crackers, soda, candy, and baked goods like cookies, cake, pie, doughnuts and rolls are high glycemic index foods. Though high glycemic index foods usually make blood sugar levels stay higher for longer amounts of time, diabetics occasionally need a higher glycemic food to raise blood sugar that is low and keeps falling.
Other Factors
The effect glycemic food has on diabetics varies, and the glycemic number assigned to food can be changed by other factors. Your body may react differently to a food depending on the time of day, your recent activities and your insulin level. The way food is prepared, how much fat and protein it has, how much it has been processed, serving sizes, storage time and the combination of foods eaten can change the effect of food on blood sugar levels. You might want to talk to a dietitian about the best food combinations and methods of preparation for your body.
High but Healthy
Many foods that are listed on the glycemic index as high are healthier than some low glycemic foods. For example, dates and raisins are much higher glycemic foods than a Snickers candy bar, and a tofu frozen dessert has a much higher glycemic number than ice cream.
Considerations
Glycemic index lists can be found in books and online, and most doctors have lists available for you. If you don't have a list, keep these tips in mind: 1. Meat and fat don't have glycemic index numbers because they don't have carbohydrates. 2. Fiber and fat usually lower a food's glycemic index. 3. If a food is highly processed, it usually has a high glycemic index. 4. Some food packages list the food's glycemic index.
Tags: blood sugar, glycemic index, blood sugar levels, glycemic index, sugar levels, glycemic index foods, high glycemic
