The major challenge for both type I and type II diabetics is learning how to manage their blood glucose levels effectively. Glucose levels that spike can exacerbate an already serious disease and ultimately lead to kidney failure, neuropathy, blindness and loss of limb. While there are a number of effective ways to manage your carbohydrate intake, one of the easiest is learning how to use the glycemic index of carbohydrates.
Learning the Glycemic Index Concept
All carbohydrates eaten can be rated according to their glycemic index (GI). The glycemic index rates all carbs by how quickly they make your blood glucose spike. Low GI carbohydrates rate below 54. Medium GI carbohydrates are rated from 55 to 70. High GI carbohydrates are rated above 70. The goal is to eat as many low GI carbohydrates as you can to keep your blood glucose levels from spiking. Spiking blood glucose levels can cause nausea, vomiting, vertigo and and can generally make any diabetic-oriented condition you have worse.
Low GI Carbohydrates
Carbohydrates with low GI ratings are those that rate less than 55. As intuitive as some of them may seem, many carbohydrates that you think would have low GI ratings actually rate high and vice versa. For instance, one of the lowest GI carbohydrates you can eat are cherries. Their GI rating is 22. Begin learning the GI rating of the carbohydrates you typically eat and branch out from there. After a few weeks, you will become an informed consumer of low GI carbohydrates.
Medium GI Carbohydrates
Medium GI carbohydrates are present in a wide variety of foods from fruit, cereal, milk products and beverages. While medium GI carbohydrates cannot necessarily be termed "safe," they do fall in the mid range between high and low GI carbs--carbohydrates you can eat and not be overly concerned about making your blood glucose spike.
High GI Carbohydrates
High GI carbohydrates are present exactly where you would expect them--in high calorie snacks and processed foods. However, you might also be surprised about what some high GI carbs are. For instance, watermelon has a GI rating of 72. Dates have a GI of 103; snack foods like pretzels rate at 83.
Combining GI Rated Carbohydrates
To eat a enjoyable diet, it is not necessary to give up all your favorite highly rated GI foods. Instead, consider balancing high GI carbs with low. Another good way to average the blood glucose impact of certain carbohydrates is to mix them with fats and proteins. The goal is to continue eating the foods you enjoy within moderation while keeping your blood glucose from spiking.
