Diabetes: Glycemic Index And How You Should Use It

by Lindelwa Maseko

The Glycemic Index ranges from one to one hundred. A low food in the glycemic index has a rating of below 55. These include fruits, vegetables, whole grains and some pasta. Foods that fall between the 56 to 69 range are considered "medium" in the Glycemic Index. They include candy bars, croissants and some rices.

In 1981, Dr. David Jenkins of the University of Toronto came up with a ranking system for carbohydrates based upon how long it takes them to break down into the system. Some carbohydrates break down very slowly and those release glucose gradually into the bloodstream and have a low glycemic index. For people who are diabetes, particularly those who are insulin dependent, a low glycemic index is preferable. These foods allow the insulin or medication to respond better to the blood glucose and allows for the sugars to break down more naturally.

Examples of foods that considered high glycemic foods include corn flakes, white rices such as jasmine rice, white breads and baked potatoes. People who have diabetes, either Type I or Type II, should avoid these foods as much as possible.

People who have Type I and Type II diabetes should be very mindful of which foods have a high glycemic index and avoid these foods in their diet. With proper diet, medication or insulin and monitoring of blood sugars, diabetics can lead a normal lifespan.

Using the glycemic index

One way on how to use the Glycemic Index is to learn which carbohydrates are better for those who are trying to either watch their carbohydrate intake or who are on a diabetic diet. Some foods, such as fruits and certain vegetables, are low on the glycemic index and take a longer time to absorb into the bloodstream, giving the body the benefit of the nutrients while allowing the body to expel the glucose in a more natural way. One caveat when it comes to fruits and vegetables is that baked potatoes are not considered in the low group in the Glycemic Index.

On the other hand potatoes are one of the highest ranking foods in the glycemic Index. People consume French fries throughout the world like they are going out of style. Not only are they high in fat and offer little protein, they are also very high in carbohydrates.

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Tags: Glycemic Index, Diabetes