If you have been told by your doctor that you need to start watching your blood glucose levels, you probably think that your days of eating foods that you enjoy are over. Nothing could be further from the truth. Learning how to control your blood glucose levels is as simple as learning the glycemic index (GI) of foods. With a little experience, you'll be able to continue enjoying many of your favorite foods and even discover some new ones.
The Importance of Blood Glucose
Blood glucose is an important source of fuel for the body. Glucose supplies energy to the brain, muscles and most other major organs. While the body can periodically survive on low glucose levels, high levels over extended periods of time can lead to a number of serious complications, including kidney failure, nerve damage, heart disease and loss of sight. It is important that is managed well.
Glucose Sources
Blood glucose starts out as carbohydrates in foods. After the foods are digested in the small intestine, the glucose enters the bloodstream where it is used by the cells of the body. All foods can be categorized into carbohydrates, proteins and fats. While carbohydrates are the most important foods to monitor, you should also learn about foods that contain protein and fat. They will help to balance your blood glucose levels.
The Glycemic Index
All carbohydrates can be rated according to how quickly they make your blood glucose levels spike. Well managed diabetes means keeping your blood glucose levels within normal ranges and preventing spikes or dips. The GI is a way of rating carbohydrates according to their effect on the blood. Low GI foods rated less than 55 help to keep glucose levels low. Intermediate GI foods between 55 and 70 can often be combined with high GI foods (over 70) to lower blood glucose levels. Click the link at the bottom of this article for a list of common carbohydrates and their GI levels.
Integrating GI With Your Diet
By writing down all of the foods you enjoy and referring to the GI rating, you'll quickly learn which foods are rated high and should be replaced. If possible, exchange high GI foods with medium or low GI foods. If you are having difficulties finding suitable replacements, consider exchanging high GI foods with foods that contain protein or fat.
