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Diabetic Diet, Symptoms
Glycemic Index

Diabetes Diet  

 


How to Use the Glycemic Index of Food to Help Control 
Symptoms of Diabetes

Just what is the glycemic index of a food? It is a way to measure the speed with which glucose from a given carbohydrate food enters your blood stream. In other words, with a high glycemic index food such as potatoes, the food is quickly digested and absorbed into your blood stream causing a rapid increase in blood sugar. On the other hand, a very low glycemic index food such as chicken breast without the skin would cause a very small, sustained increase in blood sugar level.

Use this link for glycemic index list.

A food that is low on the glycemic index table moves into the blood stream in a much more gradual way which avoids unhealthy spikes in blood glucose levels. Thus, it is better to regularly eat low glycemic index food rather than high glycemic foods in terms of keeping your blood sugar level even. Often the lowest glycemic index foods also are high in nutrients and fiber.

Here are some low glycemic index foods

Most high protein meats, fish, poultry, eggs and dairy products as well as fats and oils are nearly zero on the glycemic index, so you will rarely see them listed. Only processed animal products with carbohydrates added such as bacon, sausages and lunchmeats may measure on the glycemic list.

Most fruits, nuts and all green vegetables are low glycemic.  Many vegetables with fewer carbohydrates are also low.  See this link for a list: glycemic index.

All fruits and vegetables are lower on the glycemic index list when they are raw. Cooking breaks down the cell walls and allows the food to be digested faster, raising the index level.

It is best to choose low glycemic index foods that do not contain large amounts of saturated fat. That means you should choose poultry white meat rather than dark meat (also avoid the skin which is fatty), lean cuts of meat and low-fat/non-fat dairy products. Donít forget fish, which can be very healthy.

Some Types of Low Glycemic Index Food to Avoid

Some very low glycemic foods contain excessive amounts of fat such as fatty beef, pork and lamb, some poultry such as duck and goose and dairy products such as cheese, butter, full fat yogurt and sour cream.

The combination of high fat and high carbohydrate content in foods is a very unhealthy, craving inducing mixture. Be sure to avoid this combination found in foods such as ice cream, French fries, hamburgers (with bun), doughnuts, croissants and potato chips.

All fats have an extremely low glycemic index but eating excess fat is not necessarily healthy. The best fats for regular consumption are olive oil and flaxseed oil. In particular, olive oil is not only good for salad dressings but also is good for cooking because it does not degrade at high heat. Be sure to keep all oils refrigerated to prevent rancidity.

Glycemic Index Food List


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