Diabetes is the commonest and most serious metabolic condition the world over. It is a condition whose cause is the total absence, reduced production or reduced effect of insulin hormone. The adoption of healthy lifestyles is one of the measures that can be undertaken to reduce progression from pre-diabetes to diabetes. Complications of diabetes are also halted or delayed. The glycemic index becomes important when one is considering the type of foods to be eaten.
The index is expressed in absolute numbers. Foods that have high values are likely to increase the amount of blood sugar than those with a lower value. It is generally advised that an individual who has risk factors for diabetes or one who has already been diagnosed with the condition should opt for foods with lower values.
Foods that have been allocated a value of 55 or lower are generally considered healthy. Those with values ranging between 56 and 69 are put in the medium category meaning that the increase that results is modest. High values are those that are 70 and above. Foods in this category should be avoided as much as possible. It is possible for foods with the same carbohydrate content to have different values.
The glycemic value of food is determined by a number of factors. One of them is the method that is used in preparation. If acids, fats and fiber are added to food as it is being prepared its index will be reduced to some extent. Cooking starches for too long has been shown to increase their value. Ripeness is an important factor in fruits with those that are most ripe contributing to the greatest increase in glucose.
The index has to be considered alongside other factors when making the choice for foods to be consumed. This is because in some situations its value may appear high making the foods undesirable yet the foods in question have a high nutritional value as a result of a high level of minerals and vitamins. The portions that are served also influence the degree to which blood glucose will be elevated.
Nuts, grains, fruits and vegetables are among the foods that have been shown to have the lowest values of the index. High values will be seen with most starch-based foods such as cakes, cookies and candy. Even higher values result after the intake of highly processed and sugary foods such as cookies, cakes and candy. This group increases the levels of glucose sharply after they have been consumed.
Natural foods and those that have not been altered much generally have lower values than those that have been processed. Always ensure that you read and understand the labels on food items to know the index of any foodstuff you are buying from the store. If you are not sure about any of them, you will be well advised to consult with a nutritionist.
The strife for a healthier diet should not be a reason to starve oneself. The changes that take place in the levels of blood sugar can move in either direction. If the amount of calories taken is too small then there is a likelihood of suffering from the effects of hypoglycemia. Very low sugar levels have been shown to cause a reduced level of consciousness and coma.
The index is expressed in absolute numbers. Foods that have high values are likely to increase the amount of blood sugar than those with a lower value. It is generally advised that an individual who has risk factors for diabetes or one who has already been diagnosed with the condition should opt for foods with lower values.
Foods that have been allocated a value of 55 or lower are generally considered healthy. Those with values ranging between 56 and 69 are put in the medium category meaning that the increase that results is modest. High values are those that are 70 and above. Foods in this category should be avoided as much as possible. It is possible for foods with the same carbohydrate content to have different values.
The glycemic value of food is determined by a number of factors. One of them is the method that is used in preparation. If acids, fats and fiber are added to food as it is being prepared its index will be reduced to some extent. Cooking starches for too long has been shown to increase their value. Ripeness is an important factor in fruits with those that are most ripe contributing to the greatest increase in glucose.
The index has to be considered alongside other factors when making the choice for foods to be consumed. This is because in some situations its value may appear high making the foods undesirable yet the foods in question have a high nutritional value as a result of a high level of minerals and vitamins. The portions that are served also influence the degree to which blood glucose will be elevated.
Nuts, grains, fruits and vegetables are among the foods that have been shown to have the lowest values of the index. High values will be seen with most starch-based foods such as cakes, cookies and candy. Even higher values result after the intake of highly processed and sugary foods such as cookies, cakes and candy. This group increases the levels of glucose sharply after they have been consumed.
Natural foods and those that have not been altered much generally have lower values than those that have been processed. Always ensure that you read and understand the labels on food items to know the index of any foodstuff you are buying from the store. If you are not sure about any of them, you will be well advised to consult with a nutritionist.
The strife for a healthier diet should not be a reason to starve oneself. The changes that take place in the levels of blood sugar can move in either direction. If the amount of calories taken is too small then there is a likelihood of suffering from the effects of hypoglycemia. Very low sugar levels have been shown to cause a reduced level of consciousness and coma.
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