With all the diet gimmicks on the market these days, it is difficult to know what really works. If you are a diabetic, it is even more important to know how and what to eat. The glycemic index is not a gimmick; it is an easy way to tell how a food will affect your blood sugar. Glycemic control should be at the forefront of your eating plan as a diabetic. Using the glycemic index can help you decide which foods offer the most glycemic control.
Blood Glucose Control
Diabetes is characterized by the body's inability to clear glucose from the blood. Glucose is the mechanism by which your body's cells produce energy. It is transported in the blood and enters the cells that need it, with the help of insulin. When you have diabetes, you either cannot produce insulin or your body is resistant to it. If glucose cannot enter the cell, hyperglycemia and cellular starvation can occur.
Glycemic Index
The glycemic index is a food-rating system, ranging from zero to 100. Foods are categorized based upon their influence on your blood glucose. Foods fit into a low-, medium- or high-glycemic category. The higher the rating, the bigger the impact on your blood glucose. A low-glycemic rating falls between zero and 55. A medium-glycemic rating is between 56 and 69. A high-glycemic index is between 70 and 100.
High-Glycemic Foods
If a food is high on the glycemic index, its impact on your blood glucose is intense. High-glycemic foods result in a spike in blood glucose followed by a rapid drop. These kinds of foods include white rice, ice cream, white bread and potatoes.
High-Glycemic Foods and Diabetes
When you have diabetes, you want your blood glucose to remain at a consistent level. Eating a high-glycemic food compromises your control. Any time you are in a state of hypoglycemia or hyperglycemia, your body has to work harder to compensate for your condition. Diabetes takes a toll on your liver and pancreas because these are the two organs responsible for glucose and insulin production. When your blood glucose fluctuates dramatically, your organs pay the consequence. Eating items that are medium or low on the glycemic index helps you maintain better control over your blood sugar.
Glycemic Index Diet
If you are eating according to the glycemic index, you should focus on medium- to low-glycemic index foods. Focus on eating fruits, vegetables, whole grains and cereals containing oats and barley. Portion control should also be a focus, especially if you do choose to eat a food with a high-glycemic rating.
