Many Need To Follow The Diabetes Glycemic Index

Diabetes presents for one of the greatest expanding challenges to the current generation’s health.  The most important dietary tool in the world of diabetes is the glycemic index (GI).  The term glycemic index sounds like confusing medical terminology at first, however the GI is easily deciphered with no medical degree required. The diabetes glycemic index is well known and presents critical information for those afflicted with the disease.

The glycemic index table ranges from 1 to 100.  The GI is a measurement predicated upon a relatively simple principle. There are carbohydrate laden foods which cause  a steep increase in blood sugar levels immediately after they are consumed.  Foods with this characteristic have a high score on the GI chart.

Conversely, there are foods which impart a more measured increase in blood glucose levels.  These foods therefore score low on the GI chart.  Foods which score over 69 are considered high, and foods which score 54 or less are deemed to be low on the GI table.  Those scoring in between are considered moderate.

Foods which are low on the glycemic index chart allow for relative stasis of blood glucose levels.  This is imperative for those with diabetes, however it also provides great benefit for everyone seeking increased energy levels or to lose weight

Foods which are high on the GI table cause rapid ups and downs in blood sugar levels.  If one is able to prevent this roller coaster in terms of  blood sugar levels then one consequently avoids the “sugar crash” which occurs during blood sugar down cycles  Avoiding these “crashes” increases energy levels and prevents the low blood sugar related hunger pangs from ensuing even after a full meal.

The glycemic index chart can be quite confusing when first perused.  There are foods commonly believed to be counterproductive to dieting, such as chocolate bars and peanuts which in reality are not high on the GI chart  Conversely, some foods which are universally thought to be diet friendly like tofu frozen desserts score very high on the glycemic index chart.

There exists several such counterintuitive rankings within the glycemic index table.  An example is that a portion of spaghetti with meat sauce has half the score of a bowl of most cereals.  An orange has a relatively low score, but a portion of watermelon has an extreme score.

When a given food is able to be rapidly digested it therefore enters into your blood stream quicker than foods which are slowly digested. Those which are slowly digested score low on the GI chart and provide for steadier blood sugar levels.

Even when one consumes a food high on the glycemic index table it is still possible to avoid the worst effects.  Protein based foods when combined with carbohydrates high on the GI chart tend to limit the adverse effects. Therefore, it may be helpful to eat foods high in protein along with high GI foods.

GI chart ranking is just one of many factors to be considered when crafting a healthy all around diet.   Of course, other common sense steps like regular exercise must be included, however staying with foods which score low on the GI table remains important and even paramount for diabetics.