Blood Sugar Problems

              What is the Glycemic Index and why is it important to know about it?

                                           Not all carbohydrates are bad! Carbs differ from each other in composiiton and how they create different responses within our bodies. The Glycemic Index explains this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing foods that can be found in the lower range of the Glycemic Index, which only produce small fluctuations in your blood sugar and insulin levels, can help reduce your risk of heart disease and diabetes–also, it can help sustain long-term weight loss!

                                          Here’s a little bit about sugar…

                                           (no, not that type of sugar)

Blood glucose levels: The blood glucose (sugar) level (a.k.a. plasma glucose level) is the amount of sugar in the blood. It is normally lowest in the morning and higher after meals. But, usually blood sugar levels stay within a narrow range throughout the whole day. The body’s homeostatic mechanism is in charge of regulating your blood sugar levels. It does this by creating insulin in the pancreas and releasing it into the bloodstream when it realizes regulation is needed. You may be familiar with this term because it plays a very important part in the lives of people with diabetes. People with diabetes are unable to control their blood sugar levels without treatment. 

                    Why is it important to be aware of your blood sugar levels?

Well, if you have high blood sugar levels for too long, it can damage your small blood vessels. This damage can increase your risk of developing late-stage diabetes complications, which can include eye disease, kidney disease, nerve disease, and cardiovascular diseases. 

You can test your blood sugar levels with an at-home kit, but if you don’t suffer from diabetes you really don’t need to test them, just keep track of your diet. 

     What are the benefits to knowing about the Glycemic Index and arranging your diet around it?

                                        Well, having your diet consist mainly of foods that are high in the GI (Glycemix Index) can be harmful to your health. Low GI carbs slowly trickle glucose into your bloodstream keeping your energy levels balanced and making you feel full for longer in between meals. 

Also:

Low GI diets help people lose and manage weight

Low GI diets increase the body’s sensitivity to insulin

Low GI carbs improve diabetes management

Low GI carbs reduce the risk of heart disease

Low GI carbs improve blood cholesterol levels

Low GI carbs can help you manage the symptoms of PCOS (Polycystic Ovary Syndrome: an imbalance in a female’s sex hormones that may cause other serious diseases.)

Low GI carbs reduce hunger and keep you fuller for longer

Low GI carbs prolong physical endurance

High GI carbs help re-fuel carbohydrate stores after exercise (so if you’re going to eat them, try and get your work out in first)

                                      How can you switch to a Low GI diet

                                        Mainly all you need to do is look at your diet and make a couple switches. Switch high GI carbs for low GI carbs. Here are some examples:

Use breakfast cereals based on oats, barley, and bran.

Use breads with wholegrains, stone-ground flour, or sour dough.

Reduce the amount of potatoes you eat. (sweet potatoes are ok though)

Enjoy all other types of fruits and vegetables.

Use Basmati or Doongara rice.

Enjoy pasta, noodles, and quinoa (keeping in mind the earlier comment about bread).

Eat plenty of salads and vegetables and try to use vinaigrette dressings when possible.

              Good websites to help with foods and how they scale on the GI:

http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

http://www.glycemicindex.com/

http://www.the-gi-diet.org/lowgifoods/

http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

http://www.formerfatguy.com/glycemic-index-of-foods.asp