JessieMcfarland asked:


Many a time weight watchers with diabetic condition were told to adopt a low Glycemic Index food as the chosen diet. What is meant by low Glycemic Index (GI) food? GI measures the effect of certain carbohydrate foods on the blood sugar levels when taken. Carbs are classified into high, intermediate and low GI foods depending on the speed of conversion into glucose that impacts your blood sugar levels. A GI of 55 and below is considered as low.

Studies have confirmed that refined carbs when taken will cause the insulin in your body to be released quickly in order to convert the simple sugars to glucose for use by the body cells. Your body in turn craves for more food and sugar and insulin are again released to metabolize the sugar conversion. This process when repeated becomes detrimental to the body as insulin is overproduced. Even a slightest thought of taking a certain food may cause your insulin level to rise though there is no physical intake of the food. When this happens, your body metabolism is confused and may soon develop into a condition called insulin resistance.

The GI diet is a step ahead when comes to taking carbs as part of a weight loss diet plan. Under the high protein and low carbs diet, your carbs intake is reduced drastically and your body naturally crave for more food so you may ended up consuming more protein and fats as a result. You know that taking high protein food may lead to other health complications due to its saturated fats content. With the low GI food, your carbs content is maintained as part of a balance meal. Instead you substitute with complex carbs that are slow to cause a rise in blood sugar levels as the digestion and conversion is much slower due to its complex nature. In this way, your low GI food helps your body to respond to insulin more efficiently. Glucose is transported slowly into your bloodstream to keep your body’s energy level well balanced. As a weight loss strategy, you’d feel less hungry between meals. With low GI food, your weight can thus be controlled and managed and yet become more healthy. Your concentration should improve as well as your energy level.

The benefit of taking a low GI food has been well documented and one should take heed of the long term health benefits. Whether or not you have an insulin problem, consume low GI foods as part of your diet and you’ll be on the way to a healthy weight loss.



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Liat Nachman asked:


Originally discovered in 1981 at the University of Toronto, the Glycemic Index (GI) is used as the inspiration for some of today’s more popular diets. Essentially, it is the job of the Glycemic Index to determine the time it takes for certain carbohydrates to be broken down by the body. Substances with a high rating on the Index take a long time to break down, and consequently do more damage to individuals with diabetes. Foods with a low rating on the Index are considered better for certain diets and for certain individuals, especially those with diabetes.

The body absorbs foods with low ratings on the Glycemic Index at a relatively slow rate. This allows the body to break down complex carbs in order to allow the body to use them in a better fashion. Since people with both Type I and Type II diabetes have problems with digesting carbohydrates, eating foods with low Index rating can in fact prove to be very beneficial to their health. Most diabetics on a diabetic diet tend to avoid sugars and carbohydrates altogether, especially considering the fact that their bodies have issues with their digestion. There are though, a few choices in terms of carbohydrates (carbs) that are considering acceptable alternatives for a diabetic diet.

Good foods have low ratings on the Glycemic Index (low Glycemic Index foods). Generally speaking, these foods still contain carbohydrates in various levels, but these particular carbohydrates are easier to digest, and significantly healthier to eat. Most supermarkets carry foods that serve as alternatives to the higher indexed foods.

Included in the list of foods that have low Index ratings are most fruits and vegetables. Despite the fact that fruits and vegetables are often high in sugar, the sugars they contain are digested at a slower rate than other sugars, providing valuable nutrients to individuals with diabetes. As far as vegetables are concerned, the one that should be avoided in the dreaded potato, since it has a very high Glycemic Index rating. Watermelon is considered a good source of vitamins and healthy and very low in calories, however, its Glycemic Index number is 70!it is very high in natural sugar and spikes your blood sugar levels forcing your body to release insulin to counteract and lower these levels.

White rice, white bread, and any other foods that are made from refined flour or sugar should also be avoided, as they too have high ratings on the Index.

On the list of low Glycemic Index foods are whole grain breads, pastas, low fat yogurt, soy milk, baked beans and brown rice.

When it comes to a successful and beneficial diabetic diet, it is not necessary to eliminate carbohydrates completely. It is more important to understand the benefits and problems associated with certain carbs in order to make the right choice. Diabetes can be successfully controlled, and a diabetic diet that makes use of the Glycemic Index is definitely one approach that can help.



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