A good way to manage diabetes through diet is to understand the Glycemic Index (GI). This is an index that ranks carbohydrate foods on a scale from 0-100. The higher the GI value the greater the absorption of the food sugar and therefore the greater the blood sugar (glucose) levels in the body. Remember, when a diabetic increases blood sugar then the body requires more insulin. This is not good for a diabetic. The food groups listed below are carbohydrates that are slower to digest and absorbed. This helps the body to keep blood sugars lower.
I wrote “Diabetes a Serious Disease,” filed within our health repository including many more disease prevention health articles. In this article I define diabetes types and insulin function which is critical to metabolize the body’s sugar in order to maintain good health and not risk serious disease, or agitate an existing health condition.
Lower glycemic foods are slower to digest mitigates damage to nerves and blood vessels and also delays hunger pains which aid in managing weight. Don’t be fooled and falsely lead to believe low glycemic foods allows one an open invite to consumption without thought to calories. Eating too much of anything, including healthy foods can increase your body weight.
One last note of importance before I provide the popular listing of foods… The American Diabetes Association and American Dietetic Association have not yet adapted the GI concept. If you are/aren’t a diabetic and have been having weight management problems, I highly recommend you see your physician and request a blood draw and/or other test to ensure your blood sugars are being maintained at safe levels. Also, discuss managing your diet through food selections under the Lower Glycemic Food Index (GI) below.
Lower Glycemic Food Index (GI). Slower Acting Carbohydrates (Recommend More in Diabetic Diet) Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, Fruits – plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices. Dried beans, peas, lentils. Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds.
Higher Glycemic Food Index (GI) Quicker Acting Carbohydrates (Recommend Less in Diabetic Diet) Ice cream (low-fat), frozen yogurt. White bread, doughnuts, croissants, rice cakes, bagels. White potatoes, corn, white rice. Low fiber cereals – Cornflakes, RiceKrispies, Fruit loops, etc. Pineapple, cantaloupe, watermelon, ripe bananas. Soda, sugar sweetened sports and energy drinks. Candy, sugar.
Since I’m not one to follow the letter of the law regarding my own personal diet and cannot give up everything I enjoy; I do recommend you try switching out some foods in your diet to assist in keeping your blood sugars lower and to assist in managing your weight. I recommend you vary some of the higher glycemic foods consumed daily, to some of the Lower Glycemic Food Index (GI) options. I’m not advocating an increase in consuming more carbohydrates but instead, substituting carbohydrate food types when considering meal preparation. Over consumption, regardless of GI food composition would not help you in maintaining, or achieving your weight goals. If you’d like a larger listing of Lower GI carbohydrates; health stores, magazines, Internet, nutritionist can easily provide this information.
If you’d just like to prepare healthier foods for your family, visit our integrated magazine store and/or health store to find recipe books, diet cook books, etc. These books & magazines provide a plethora of different ideas on how you can prepare tasteful foods for those with diabetes, or those with weight loss goals, etc. Our integrated wellness stores also have coupon savings!” These health magazines can provide more tips, tricks and recommendation in maintaining good health.
Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2008 Copyright, All rights reserved. Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.
