The Glycemic Index
This morning my fasting blood sugar read a good 88. I’m fortunate to be able to accomplish this without medication because I recognize that not everyone is able to do this. In fact, recently I’ve been doing an experiment of sorts and I’m happy to report that I’ve had great results using the glycemic index exclusively to control my blood sugar.This is a post that I have looked forward to completing, especially after recognizing the importance of the glycemic index as it relates to diabetes and overall health. After 4 years on my journey with diabetes, and the related diabetes research, I have come to realize that eating according to the glycemic index is debatedly the single most important element to effective blood sugar control. If not the most important it is certainly close to the top of the list.
Since learning more about GI I have been using it as the only means to control my blood sugar and I have had great success with it. Click here for more.
What is the Glycemic Index?
The glycemic index is simply put, a measurement of how quickly a particular food raises the blood sugar. When we consume foods that spike our blood sugar our body responds with more insulin so as to give the blood sugar or glucose entry into the cells. The purpose of providing the cells with glucose is for energy. If this extra supply of energy is not being quickly used up for exercise, then the body has to try to store it. The problem is the body’s storage ability is limited. All this extra insulin will eventually result in the following:
- Obesity – Yes, a little known fact is that insulin is a fat storage hormone.
- Compromise of various organs such as the pancreas, liver, and kidneys because of the sustained stress which is placed on the body.
- Insulin sensitivity is compromised resulting in diabetes type 2
I cannot stress enough that eating according to the glycemic index is something everyone should follow, diabetic or not, at risk or not. If you follow this advice you will remain in better health, and your chances of ever getting most illnesses will be significantly reduced. The object is to eat foods that are primarily on the low end of the glycemic index. Here are some examples.
Examples Of Low GI Foods (55 or below)
Baked Beans, 4oz. 48
Kidney beans, 3 oz. 27
Lima beans, 3 oz. 32
Navy beans, 3 oz. 38
Pinto beans, 4oz. 45
Soy beans, 3 oz. 18
Examples of Moderate GI Foods (56 – 69)
Kaiser roll, 1 …………………………. …. 61
Sourdough, 1 slice ……………………… 57
Bran Muffin …………………………….. 65
Froot Loops ……………………………… 69
Examples of High GI Foods (70 and above)
Grapenuts Flakes, 3/4 cup ……………… 80
Rice Chex, 1 1/4 cup …………………… 89
Instant rice – white (boiled) ……………. 87
Graham crackers ………………………… 74
Ice cream, vanilla, 10% fat ……………… 61
Tofu frozen dessert, low fat, 1/2 cup …. 115
This is a topic that is not without controversy. However, It has worked very well for me. Having said that each individual is different and unique and may have to do some adjustments as I have had to do. Regardless, you will have greater success if you combine low GI foods with high fiber foods. This will have the effect of slowing down the absorption rate in the bloodstream, with the added benefit of keeping you regular.
Wishing you good health,
Patrick brown
November 1st, 2011 at 2:37 pm
33. I’ll immediately grab your rss feed as I can’t find your email subscription link or newsletter service. Do you have any? Please let me know in order that I could subscribe. Thanks.