1. Choose the Right Kind of Carbs
When you eat a food that contains carbohydrates, your blood sugar rises and then eventually falls back to normal levels. A blood sugar index table, or glycemic index table, rates foods based on how big those blood sugar changes are. A high glycemic index means a greater overall increase in blood sugar than a food with a low glycemic index.
You can use a blood sugar index table to choose carbohydrate foods that are healthy. Many research studies suggest that choosing a diet based on low glycemic index foods may reduce your risk of developing Type II diabetes, cardiovascular disease, obesity and certain cancers.
In general, foods with a high glycemic index include white breads, baked potatoes and certain cereals. Low glycemic index foods include many fruits and vegetables, whole grains and beans. But there is no way to predict glycemic index based on type of carbohydrate. For instance, some foods high in sugar still have a low glycemic index. Plus, the glycemic index of a food is affected by preparation, ripeness, storage and growing conditions. It's best to consult a glycemic index table to learn about which foods fit into a low glycemic index diet.
2. Regulate Blood Sugar
People with Type II diabetes and impaired glucose control cannot regulate blood glucose well. After meals, and eventually even between meals, people with these conditions have blood glucose levels that are too high. These high blood sugar levels eventually lead to damage to proteins and cells within the body.
Some public health groups recommend the use of blood sugar index tables to choose the best foods for keeping blood sugar levels in check. The American Diabetes Association, however, has not recommended the use of blood sugar tables to help manage diabetes.
A recent review of research studies published in the American Journal of Clinical Nutrition, concluded that eating a low glycemic index diet leads to better blood sugar control in both healthy people and people who have trouble controlling blood glucose (a precursor condition to diabetes.) Lower glycemic index diets led to lower fasting blood glucose levels and less of the damage that occurs due to high blood glucose.
3. Proceed With Caution
Blood sugar index tables provide useful information for scientists who are studying the effects of the glycemic index on health. But realize that glycemic index depends on how a food is prepared, what other foods are eaten together, where foods are grown and a food's ripeness. Plus, different people may respond differently to the same food. For these reasons, use a blood sugar index table as one of many guides in planning a healthy diet.
