What is Glycemic Index and why is it important?
Glycemic Index is the preferred term for a person to use when it comes to the glycemic index value of a food. It indicates the time it takes for a food to reach its final glucose level after being digested.
The glycemic index value indicates how rapidly a food passes through the body. People with diabetes should eat foods with a lower glycemic index value than those without diabetes, as this will help to regulate their blood sugar levels.
Glycemic Index Value
The glycemic index value of a food will depend on the food type, as well as the size of the food.
There is no single ideal food for people with diabetes to consume. However, an individual should try to get a glycemic index value that is low.
The glycemic index value of a food, as well as the speed at which it passes through the body, can vary for different types of food. A person will typically want to avoid foods that have a high glycemic index value, as these will be more likely to cause blood sugar to spike after eating.
It is important to note that the glycemic index value will be higher for some foods. For example, tomatoes have a medium glycemic index value, while processed meats such as ham have a very high glycemic index value.
Types of foods with a high glycemic index value:
There are several different types of foods that can have a high glycemic index value. These include:
Fruits
Fruits are a high glycemic index food. These include apples, berries, pears, bananas, papayas, oranges, grapes, and certain berries.
Vegetables
Vegetables, including tomatoes, asparagus, onions, bell peppers, and even broccoli, are high in carbohydrates, but low in fat.
Grains
Grains, including quinoa, oats, and brown rice, can have a high glycemic index value. A person who is trying to lower their carbohydrate intake can opt for a whole grain such as brown rice, rather than simply boiling the quinoa and then adding it to the rice bowl.
Potatoes
Potatoes are a carbohydrate-rich food and a low- glycemic index food. This means that they are a particularly low-glycemic index food. However, potatoes are high in calories, so people should eat them in moderation.
Sugar
Many foods can have a high glycemic index value. Fruits, grains, and sugar all have a high glycemic index. This means that they do not contain any fat, which means that they can cause blood sugar to spike.
Flavored yogurts
Yogurts that have a high glycemic index are the most likely to cause a spike in blood sugar, particularly if they have a high percentage of fat.
Sugary foods
Sugar does not have a glycemic index value, but a food with a high glycemic index is more likely to cause a spike in blood sugar. These include candy, desserts, pastries, ice cream, and similar types of food.
Lack of sleep can also affect blood sugar levels in the body. Lack of sleep has been linked to weight gain, which is associated with higher levels of obesity and diabetes.
The recommended daily allowance (RDA) for carbohydrate is less than 50 grams per day for women and less than 75 grams per day for men.
Carbohydrates are a main component of blood sugar, and very high levels of blood sugar can cause an increase in both hunger and cravings.
Conclusion
A healthy diet is one that helps maintain a strong immune system by giving our bodies a steady supply of the vitamins and minerals they need.
If you’re eating healthfully, then you’re also going to have a balanced blood sugar.
And that balance is exactly what you need to defend your body against illnesses and infections.
A healthful diet is one that allows us to work around what the doctor says we need to do to maintain our blood sugar levels.
If you’re going to be physically active, then you’re going to need to eat foods that are low in carbohydrate and high in protein.
But if you’re going to lay on the couch and let your body repair from your workout, then you want a diet rich in carbohydrates, such as fruit and veggies.
So, knowing which foods you’re eating will help you make sure that you’re doing what your doctor has asked you to do.
In the end, knowing what you’re putting into your body will help you be at your best every day.
