Type 2 diabetes is caused by the body not responding well to insulin. Insulin is a pancreatic hormone that allows the body to pull glucose out of the blood. People with Type 2 diabetes have chronically high blood glucose levels. Making dietary changes, such as following a diet based on the glycemic index, can help you manage the disease.
Glycemic Index Determination
The glycemic index is a measurement of how the carbohydrates in a food affect your blood glucose levels. Foods with a low glycemic, of 55 or lower, don't have much of an impact on blood glucose levels, and typically keep you sated longer because they digest more slowly than high GI foods. Low GI foods typically demand less insulin release, promoting better blood glucose control. Foods with a glycemic index of 70 or more cause sudden spikes in blood glucose levels, placing a higher demand on insulin, which can exacerbate problems for the Type 2 diabetic.
Carbohydrates and Glycemic Index
A food's glycemic index represents how rapidly the carbohydrates in a food are converted into blood glucose. In general, foods with a high glycemic index are made of rapidly digested carbohydrates, such as white rice, white bread, white and red potatoes and watermelon that all have a glycemic index over 70. Foods with a medium glycemic index include sweet corn, raisins, some types of ice cream and bananas. Raw carrots, kidney beans, lentils and peanuts all have a glycemic index under 55.
Glycemic Index and Type 2 Diabetes Risk
According to the Linus Pauling Institute, following a diet comprised of low glycemic foods can help you reduce your risk of developing Type 2 diabetes. Sudden spikes in blood glucose levels can cause the body to become resistant to the effects of insulin, which is also known as insulin resistance. Women who consume a diet with a high glycemic index are twice as likely to develop Type 2 diabetes.
Diabetes Control
A low glycemic index diet can also help you manage diabetes. According to the Linus Pauling Institute, following a diet with a low glycemic index can help you control your blood glucose levels by preventing sudden spikes and dips. A low glycemic index diet is low in white bread, pretzels, short-grain white rice, corn flakes and other rapidly divided carbohydrates. Foods that should be emphasized in this diet are whole grains, vegetables, sweet potato, corn and fruits, except for pineapple and melons.
Considerations
There are some limitations to the glycemic index. For one thing, the way in which a food is cooked can affect its impact on blood glucose levels, the American Diabetes Association reports. The more a food is cooked or broken down, the faster it is digested by the body. The glycemic index also does not factor in the amount of calories or fat in a food. A diet high in fat and calories can increase your risk of developing Type 2 diabetes and can lead to diabetes-related complications, such as atherosclerosis or hardening of the arteries.
