10K/5 A Day Diabetes Program
December 24, 2004
Outsmart Diabetes Naturally. Use the glycemic index. Invented in the early 1980s by University of Toronto researchers to help control diabetes, the glycemic index ranks carbohydrate foods by their effect on blood sugar levels. Today, it’s an accepted diet strategy for helping control diabetes.
The glycemic index (or GI for short) assigns carbohydrate-containing foods a number based on how they affect your blood sugar, or blood glucose, after you eat them. Foods with a GI less than 55 cause only a little blip in blood sugar; those in the 55 to 70 range raise it a little higher; and carbs with GI's more than 70 send blood sugar soaring. We’re learning that low-GI carbs are healthy, high GI carbs, in excess, are not.
No matter what form the carb initially takes—the lactose in milk, the starch in a bagel, the sucrose in table sugar—your body eventually breaks it down to glucose. Glucose ends up in your bloodstream, fueling your cells. What makes a GI number high or low is how quickly the food breaks down during digestion. The longer your body has to wrestle with the carb to break it down into glucose, the slower the rise in blood glucose and the lower the GI. High GI = High Risk!
The problem with eating lots of high GI foods is this: When your blood sugar soars, so does the hormone insulin. Insulin’s main duty is to scoop up excess blood sugar and store it safely in muscle tissue. In moderation, insulin is a good guy, but it becomes a killer when its levels spike repeatedly, triggering diabetes, heart disease, and possibly cancer. You can use the glycemic index to choose meals and snacks that give you an edge against diabetes, heart attacks, and possibly even cancer. And don’t be surprised if you find yourself losing weight to boot. Weight loss alone can reverse type 2 diabetes. A low GI diet appears to help you stop diabetes.
Six secrets to make the Glycemic Index work for you. (1) Try to choose one-third to one-half of your daily starches from the low-GI list. You’re well on your way if you include one low-GI starch per meal. For instance, a bowl of oatmeal, ½ cup beans, or some lentil soup. (2) In general whole grain foods have a low GI, mainly because of their high fiber content. (3) The least processed and rougher the grain or flour, the lower the GI. Pasta is made from course milled wheat and has a low GI even if it’s not whole grain. (4) Averaging out. Only have time to make instant rice? Just add some beans. Throwing in a low-GI food brings down the GI rating of the entire meal. Adding some fat or protein also lowers the GI level of the total meal. (5) When you snack, avoid starchy, high-GI foods as snacks, i.e.: doughnuts, bagels, etc. (6) Most fruits, vegetables, and legumes have a low GI. But don’t binge on low-GI foods that are high in calories, such as peanuts. Gaining weight will raise your blood sugar too.
Low GI foods (less than 55) Peanuts 14, Plum 24, Grapefruit 25, Banana bread 47, Green Peas 48, Banana 53, Dried apricots 31. Medium GI (55 to 70) Brown Rice 55, Canned fruit cocktail 55, Sweet Corn 55, Bran Muffin 60, Raisins 64, Taco shells 68, Macaroni & cheese 64. High GI (More than 70) Bagel 70, Pineapple 70, Corn chips 72, Stuffing Mix 74, Vanilla Wafers 77, Pretzels 83, French bread 95. More complete Glycemic Index Lists are available through our office. Give us a call!
Happy Holidays!