The diabetes glycemic index was developed in the 1980s by researchers who were looking for a way to help diabetics deal with monitoring and controlling blood sugar levels. Since that time, the diabetes glycemic index has gone on to help not only diabetics, but also those looking to closely monitor blood glucose levels around the world. The glycemic index (aka ‘GI’) system works by calculating what foods have the highest and the lowest impact on blood sugar levels. This valuable tool is then used to help diabetics and others determine what foods they can and cannot eat.

Through using the diabetes GI, it is possible for diabetics to finely tune their diets so as to avoid foods that may cause spikes in their blood sugar levels. One of the reasons that the diabetes glycemic index works is that it is able to take out much of the guesswork that would otherwise exist for diabetics. By doing so it assists people who are looking to avoid the peaks and valleys associated with high GI foods.

Many of the foods at the top of the GI are one’s that most diabetics know to avoid, such as white bread. But other foods, such as watermelon may not be as well known. This is where the GI comes in. The diabetes glycemic index helps diabetics in other ways, as it shows in details what foods can be consumed. Often this can be a bit counter intuitive, as these foods may be sweet or even contain a large amount of fat. Most fruits are low on the index, yet it would be easy to conclude otherwise, due to the fact that they obviously taste sweet. Fat is often vilified, but healthy fats such as those found in nuts, avocado and coconut products (such as coconut oil and coconut milk) all rank usually rank low on the index and are thus fine for consumption.

Another area where the diabetic GI is very helpful is that it instructs diabetics in how they can make better carbohydrate choices. Using the GI will show diabetics alternatives to foods like white rice and white bread. A quick look at the GI will show that brown rice is lower than white rice on the index. There are many bread alternatives, such as rye, that one can use instead of white bread, which scores very high on the diabetes glycemic index.

The bottom line is that the GI is a remarkably valuable tool for diabetics. It can guide them toward safe and healthy choices and away from high index foods. The diabetes glycemic index can help guide diabetics and others to better health. Most of the foods that are low on the index are also foods that are very healthy. Fruits, vegetables and nuts are generally the lowest of all the GI foods, with some notable exceptions. By including these low GI foods into your diet, it is truly possible to improve your overall health.

It is critical to attain a normal range blood sugar level to keep the signs of diabetes in control. It is also important for keeping the inception of diabetic related complications at bay.

The diabetics look forward to the changes in their blood sugar levels according to the food items they eat throughout the whole day. Persistent deviations from normal blood sugar level result in some life threatening conditions. These may include heart disease, nerve damage and kidney problems. Consistent high blood glucose level may also result in blindness and many other related problems.

If the level of blood glucose in the blood remain elevated for a long period of time it may result in severe damage to several organs and system of the body. This is the prime reason of monitoring and maintaining the blood sugar levels with the help of best diabetic testing supplies.

Your endocrinologist is in the best position of referring you the best diabetic testing supplies available in the market. The close monitoring of blood sugar level helps the doctor and the diabetic to do essential modification in his exercise and diet plan. This also enables the diabetics to take other essential steps so you are in a better position of lowering down the blood sugar level as early as possible.

The best way of keeping the blood glucose level within range is by keeping the sugar levels within range. Refined sugar generally termed table sugar may cause the pancreas of diabetics to work even harder. So it is better to stay away from refined sugar and other simple carbohydrates.

Pancreas has been designated the function of producing insulin. The insulin s required for getting glucose into the body cells. Within the cells insulin is used to convert glucose into energy. Eating plenty of sweets and drinking too much sugar laden drinks brings turmoil in body system. Processed foods, packaged foods as well as white flour and white bread greatly affect the blood glucose level of diabetics.

Exercise is equally important for attaining normal range blood glucose levels. Obesity is the main risk factor of diabetes. The consumption of plenty of processed and packaged food not only cause person to become overweight but also puts him at a greater risk of many chronic health related complications.

If a person wants to stay away from diabetes or if diabetics want to stay away from diabetic complications then they must eat plenty of fresh fruits, vegetables, chicken, whole grain bread, fish and cereals. Many diabetics have won battle against the diabetes simply by eating right from the list of foods for diabetics to eat and then by monitoring with the best diabetic testing supplies.

A recent report by Foresight, written by 250 leading scientists, warns Britain’s obesity crisis is so severe that it would take at least 30 years to reverse. If current trends continue, by 2050 fifty percent of adults and twenty five percent of children in the UK will be clinically obese. The report expects Type 2 diabetes to rise by seventy percent.

So people are becoming over-weight by eating too much? Well the good news is this isn’t necessarily true. It’s the type of foods you choose that can lead to weight gain.

Diets don’t work!

Restricting food intake affects your metabolic rate (how the body turns the food you eat into fat). If your body perceives energy supplies are limited, it actually begins to store more fat. The key factor in regulating metabolism is keeping blood sugar levels balanced.

So what foods cause imbalance that leads to weight gain? The main culprits are the excess amounts of sugar and refined carbohydrates consumed today.

There Is A Clear Link Between Increasing Weight & Type 2 Diabetes:

Refined carbohydrates and sugar are quickly broken down by the body into high levels of glucose, which causes blood sugar levels to rise. The body reduces levels by producing the hormone insulin, which transports glucose from the blood into your cells for energy, with any excess stored as fat. Excessive consumption of refined carbohydrates and sugar therefore leads to weight gain.

Refined carbohydrates cause the same detrimental effects on health as sugar; they both produce blood sugar imbalance. When levels rise the body turns excess into fat; with low levels you may become lethargic and experience cravings for refined carbohydrates.

Refined carbohydrates include white bread, pastries, white rice and pasta, cakes, biscuits and crisps.

The more refined carbohydrates you consume, the more blood sugar levels increase, leading to higher insulin levels. Excess insulin secretion causes the body’s cells to become de-sensitised to its effects. Over time cells become so unresponsive that diabetes can result (an extreme form of blood sugar imbalance). With diabetes even the slightest imbalance in blood sugar can cause extra weight gain.

These foods produce a quick energy “boost”, which is not sustained as these foods are digested quickly. The food refining process has removed most of the fibre content, so there is nothing to moderate their energy release. A blood sugar low therefore soon follows, producing an energy dip. Sound familiar? Do you find yourself reaching for more refined carbohydrates to address your low energy levels?

Low blood sugar levels can increase cravings for sugar and refined carbohydrates, being linked with reduced levels of the brain chemical serotonin. Weight gain is linked with reduced serotonin levels, as this regulates our appetite, mood and sleep patterns.

So How Can I Help Myself?

1. Balance Blood Sugar Levels: Choose foods that don’t cause blood sugar imbalance. The Glycaemic Load (GL) is an easy way of identifying foods that either contribute to or help avoid blood sugar imbalance. All you need to remember is the lower the GL of a food; the less it is going to affect blood sugar levels. Low GL foods are known as “slow releasing” as they contain good levels of fibre, which slowly release the energy contained, therefore avoiding blood sugar highs and lows. Low GL foods also contain a range of beneficial vitamins and minerals; they have not been refined/processed.

Examples of low GL foods are oatcakes, beans, lentils, vegetables, wholemeal pasta, fruit (except for bananas, figs and dried fruit)

Whereas foods with a high GL rating are “fast releasing”(think high GL = high blood sugar levels), containing high energy but negligible fibre (see recommended reading sources at end of article for tables listing GL foods)

Gradually reduce Consumption of Stimulants: it’s not only sugar and refined carbohydrates that imbalance blood sugar. Tea, coffee, alcohol, smoking and chocolate are all linked with over stimulating the body. Reducing consumption can help avoid blood sugar imbalance.

2. Increase Fat Consumption: yes really! What is important to grasp here is it’s the type of fat eaten that helps weight control. Essential Fatty acids (omegas 3 and 6) are needed and used by the body and can actually help counter some of the detrimental effects of insulin resistance and remove stored fat. The body can’t produce essential fatty acids, so its vital these are obtained through the diet. Incorporating regular amounts of essential fatty acids can help achieve weight loss. They provide flexibility to each cell, ensuring nutrients are received and waste products removed. Good dietary sources are oily fish, green leafy vegetables, un-salted nuts and seeds, flax (linseed) and avocados.

Whereas saturated fats found in many processed/refined foods and animal products i.e. dairy and meat can contribute to weight gain, by inhibiting removal of stored fat and waste products from cells and can actually reduce levels of Essential Fatty acids.

3. Combine good quality protein and essential fats with carbohydrate: protein and fat don’t affect blood sugar levels, as they are not digested via the bloodstream. Combining them means your blood sugar level won’t increase as rapidly.

4. Vary Your Diet To Supply Fat-Burning Nutrients: consuming a wide range of fruit and vegetables can help ensure you receive adequate levels of vitamins and minerals needed to avoid excess fat deposits. You need a range of B vitamins, vitamin C and magnesium to turn blood sugar into energy, rather than fat.

5. Ensure you eat small, regular meals in order to avoid blood sugar lows. Eating the right kind of foods, little and often, contributes to stabilising blood sugar levels and controlling weight and appetite.

Together with dietary changes, regular physical exercise is also key in avoiding weight gain and achieving weight loss. After regular physical exercise your metabolic rate can increase for up to 15 hours, so aim to incorporate regular exercise into your lifestyle.

Gradually incorporating the above changes into your lifestyle can help you to address weight gain and help to lower your risk of obesity and diabetes.

by Shirley Ward, Nutritional Therapist C.H.Ed (Dip Nut Th) MBANT

Recommended Reading:

The Holford Low-GL Diet, Patrick Holford

(For table of GL foods go to: http://www.mendosa.com/gilists.htm

Sources:

The 2007 Foresight Report ‘Tackling Obesities: Future Choices’

Knowler WC, Barrett-Connor E et al., (2002) Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 346(6):393-403

M. Parillo and G. Riccardi, British Journal of Nutrition (2004), 92, 7-19, Diet composition and the risk of type 2 diabetes: epidemiological and clinical evidence

Vessby B, Uusitupa M, Hermansen K et al. Reducing saturated fat in the diet improves insulin sensitivity in healthy men and women-the KANWU study. Diabetologia 2001; 44: 312-19