The Glycemic Index (GI) diet was all the rage a few years ago. It was promoted as a new diet
plan that helped you to control your weight but was also good for you because it limited the amount of sugar
entering the body. This was of interest to diabetics as they had to monitor their blood sugar levels at all
times. People were interested in the glycemic index number for an apple, a piece of bread or a bowl of
breakfast cereal and many other things. However it was not as simple as that as the GI number could vary
depending on how ripe the fruit was, the type of bread or how the cereal had been cooked. This article will
explain what is the glycemic index and how it works in relation to diabetes.
What is the Glycemic Index ?
The GI is a rating system for foods, mainly carbohydrates. It shows the effect that the food
will have on the body's blood sugar levels. Consequently it is an indication of how quickly the carbohydrate
food is broken down by the body. Foods with a low GI are broken down more slowly than those with a higher
number. This also indicates the demand on insulin or the insulin response in the body or by other means if
the person is a diabetic. For diabetics controlling the blood glucose level is paramount to controlling
diabetes and minimizing the chances of complications in later life.
How Does the Glycemic Index Work?
The glycemic index is often not a straight forward measure of foods. Many factors influence the
GI number of a food. The same applies to people too. Each person will have their own response to foods that
are influenced by their age, level of physical activity and whether they are over weight. However the numbers
are a general guideline that can help people make informed decisions on types of foods to eat. Foods are
rated between 0-100 where zero is low and 100 is high. The general guidelines are as so :
Low is considered to be 55 or less,
Medium is considered to be 56 - 69,
High is considered to be 70 and above.
So the aim of a diabetic and anyone that wants to avoid having highs and lows in their blood
sugar levels should be to try to include low and medium GI foods in their daily diet. Again at a very general
level, simple carbohydrates like white bread and processed breakfast cereals will have higher numbers than
say brown bread. You should change from simple carbohydrates to complex carbohydrates if you want to adopt a
low GI diet. Fruit and Vegetables are also low and should be eaten. Adopting such a diet will give you more
control over your diabetes. For people with type 2 diabetes this may mean not needing medication or insulin
replacement therapy. For people with type 1 diabetes it should keep your blood sugar levels steady and within
a normal range for longer periods. This may mean that less insulin is needed.
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