If you've been diagnosed with diabetes or just need help with managing your weight, understanding the glycemic index of carbohydrates can help. Many forms of carbohydrate cause blood glucose to spike, leading to a number of complications like fatigue, moodiness, muscle cramps and numbness in the hands or feet. Diabetics who eat foods that cause their blood glucose levels to surge may experience increased urination, thirst, weight loss and even loss of vision. Choosing foods that are low on the glycemic index can help you to manage your health without having to give up the foods you enjoy.
The Importance of Blood Glucose
The body depends on carbohydrates, fats and proteins to provide energy for normal bodily functions and physical activity. Carbohydrates are the fuel of choice for the brain and muscles, and are available in ample supply through the diet. Foods like bread, pasta, rice and fruit are good sources of carbohydrates. Fats are another dependable source of fuel and are available in meats, butter and oils. Protein, available in fish, meats, poultry and eggs is seldom used for normal energy production but can be used as an alternative fuel sources when carbohydrates and fats are scarce. When the body experiences a shortage of blood glucose, it looks for alternative fuel sources such as fat and protein. Relying on fat and protein for energy can cause the body to produce ketones, which can lead to ketoacidosis, a potentially life-threatening state that causes liver and muscle damage.
The Glycemic Index
There are a number of good ways to mange blood glucose through the diet. The USDA Food Pyramind, the Diabetes Food Pyramid, carbohydrate exchanging and the carbohydrate glycemic index are some of the easiest and best ways to manage blood glucose levels. The glycemic index is a list of carbohydrates that are rated according to how quickly they cause blood glucose levels to spike. Each food is given a GI number; foods with high GI numbers cause rapid increases in blood glucose levels, while foods with low GI numbers allow blood glucose to stabilize.
High Glycemic Index Foods
Foods that are high on the glycemic index scale have a GI of 70 and above. Foods with a high GI include sweet corn on the cob (150), white rice (150), Cream of Wheat (250) and unsweetened apple juice (250). Try looking for medium or low GI alternatives, such as broccoli (25), steamed brown rice (50) and tomato juice (38) to keep your blood glucose levels from spiking.
