Glycemic Index and Diabetic Control
Glycemic Index and Diabetic Control is essential because the body prefers carbohydrates as a primary source of energy. Carbohydrates are converted to glucose and then into glycogen in our body. This sugar carried to cells is the primary source of energy in cells. Excess glucose will get stored in some parts of our body. Glycemic Index helps us to rank food containing carbohydrates in three levels so that we can take a balanced diet all the time.
Glycemic Index Scale
A scale that defines the Glycemic Index of a common food item on a scale of 0 to 100. Low GI will not cause blood sugar to spike compared to high Glycemic Index (GI) food. When consumed in moderation, some fruits and food items are considered good. However, GI testing and GI values are significant when the food items contain higher digestible carbohydrates. ISO considers GI values necessary when food contains 10 g or more glycemic carbohydrates in each serving.
The glycemic index (GI) is a numerical scale used to evaluate the rate at which ingested carbohydrates raise blood sugar levels. Foods with a high GI are quickly digested and absorbed, resulting in an abrupt rise in blood glucose levels, whereas foods with a low GI are digested and absorbed more slowly, resulting in a gradual and more controlled rise in blood glucose levels.
Carbohydrates and GI
Some carbohydrates break down quickly in the digestion system, and such carbohydrates have a higher glycemic index. These carbohydrates will release glucose quickly into the blood. Carbohydrates with a low GI will break down slowly in the digestive system and release glucose gradually into the bloodstream. As a result, the blood glucose level in the bloodstream is flatter. Low GI foods take more time to digest because they are slow to break down and may help give a feeling of being full.
Are all high GI food unhealthy or all low GI food healthy? No, it depends on how the food is prepared and taken in, and the serving size will impact the overall health.
Can you manage blood sugar by controlling your food? Partially yes, as long as you eat healthy, living with diabetes is constantly being aware of what you push into your body. Patients with diabetes should know that being aware of their new health condition, monitoring blood sugar levels regularly, and monitoring diet and exercise can help maintain healthy blood sugar levels and manage Glycemic Index and Diabetic Control. But what does it mean to eat healthy? Eating healthy foods means eating in the correct servings and at the right time to keep blood sugar within the target range as much as possible. See some more steps below:
- Create a diabetic meal plan.
- Preparing food at home.
- Review food labels, GI levels, and Glycemic Load.
- Monitor serving size and the number of servings.
Contact a dietitian to create a meal plan and find the right items and resources in your locality.
Understanding the glycemic index and glycemic load of foods can aid any person with diabetes in managing their blood sugar levels. Here’s how the GI can affect diabetes management:
1. Blood Sugar Management: Consuming foods with a low GI can help prevent sharp spikes in blood sugar levels, which is especially essential for diabetics who struggle with insulin resistance or have trouble regulating blood sugar.
2. Weight Management: Low GI foods may aid in weight management because they are typically more filling, and their slower digestion may contribute to improved appetite control.
3. Sustained Energy: Foods with a low GI provide a more sustained release of energy, promoting a sensation of fullness and decreasing the likelihood of cravings for food or energy crashes.
4. Individual Variability: It is important to observe that the glycemic response to foods can vary from individual to individual. The presence of fiber, cholesterol, and protein in a meal can affect its glycemic effect as a whole. In addition, the ripeness of fruits, culinary techniques, and food combinations can influence the glycemic response.
5. Insulin Sensitivity: Foods with a high GI can cause a rapid rise in blood sugar levels, causing the body to secrete a large amount of insulin to metabolize the glucose. This may contribute to decreased insulin sensitivity over time, making it more difficult to control blood sugar levels.
6. Glycemic Load: The glycemic load (GL) is another essential concept associated with glycemic index and diabetic control. It considers both the Glycemic Index and the entire carbohydrate content of a food item. Foods with a low GI but a high carbohydrate content may still have a substantial effect on blood sugar levels; therefore, it is essential to consider glycemic load for a more complete understanding.
Glycemic load (GL) is a measurement used to evaluate the impact of foods containing carbohydrates on blood sugar levels. It takes into account both the quantity and quality of carbohydrates in a serving, in terms of their effect on blood sugar levels. Using the following formula, glycemic burden is determined.
GL = (Glycemic Index * Carbohydrates per serving in grams) / 100
Typically, the glycemic burden is classified as follows:
- GL of 1 to 10
- GL medium: 11 to 19
- High GL: at least 20
The concept of glycemic load is deemed more useful than glycemic index alone because it takes into account the quantity of food consumed. When consumed in modest quantities, foods with a high GI may still have a low glycemic load, and vice versa.
Despite the fact that the glycemic index can be a useful aid for people with diabetes, it should not be the sole determinant of food selection. In addition to total carbohydrate intake, portion size, nutrient content, and individual health objectives, a well-rounded diabetic meal plan should also take into account other factors such as portion size, nutrient content, and portion size.
If you have diabetes and want to effectively manage your blood sugar, it is advisable to work with a registered dietitian or healthcare professional who can assist you in developing a personalized dietary plan that caters to your individual needs and preferences. Regular surveillance of blood sugar levels, a balanced diet, and (if prescribed) the appropriate medication are essential for effective diabetes management. There are several myths about Type Diabetes covered in this article by me. Read more on insulin articles here.