With over 23 million Americans diagnosed with diabetes, most of us are familiar with the disease that is caused by high concentrations of blood glucose. However, some people suffer from the opposite--low blood sugar, or hypoglycemia. Low blood sugar can be caused by something as simple as a bout of exercise or as serious as liver disease or tumors. Newly diagnosed diabetics also struggle with managing stable glucose levels when they change their medications. The treatment is the same for all of the conditions.
The Glycemic Index
Blood sugar originates as carbohydrates in our food. During digestion, carbohydrates enter the small intestine where they are broken down into glucose and enter the bloodstream. How quickly this transformation occurs is based on the type of carbohydrate eaten and how long it takes the body to break it down. Foods that cause blood glucose levels to spike can be responsible for a number of secondary symptoms such as fatigue, lightheadedness, nausea and fatigue.
The glycemic index is a food rating system that identifies foods according to how quickly they enter the bloodstream and make blood glucose levels spike. Low GI foods are rated below 55. Intermediate GI foods are rated 55 to 70. High GI foods are rated over 70. The goal is to eat low GI foods that keep the blood glucose within normal ranges without spiking.
Foods to Avoid
Avoid foods that are rated high on the glycemic index--anything higher than 70. Simple carbohydrates like table sugar, some fruit drinks and high-sugar beverages are a good place to start. Other foods rated over 70 include pretzels, microwaved potatoes, cornflakes and dates. Honey, pineapple, ripe bananas, carrots, muffins and raisins are also high on the glycemic index. Generally speaking, any food that contains high concentrations of sugar should be avoided.
Stabilizing Blood Glucose Levels
One of the best ways to learn how to stabilize your blood sugar using the glycemic index is by identifying the carbohydrates you enjoy and rating them. Click on the link at the bottom of this article to find the GI of foods you eat. Look for foods that rate higher than 70 on the glycemic index and replace them with foods rated between 55 and 70. If possible, look for low GI replacements. For example, exchange French baguettes (95) with sourdough bread (54). Instead of Gatorade (78), drink apple juice (40) or orange juice (46). Try to complement high GI foods with low GI foods so that the average is in the middle range.
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