Using The Glycemic Index
The Glycemic Index is basically a carbohydrate ranking to show just how well each one is digested and how it affects blood glucose levels. This was developed by Dr. David J. Jenkins at the University of Toronto. There are so many carbohydrates in the foods we eat. Each one is different and they all have their own fixed times of how quickly they get digested and how quickly the glucose they produce shows up in the bloodstream. The ones that come out high on the index are the ones that need to be avoided. They do not digest as quickly but break down and cause the glucose levels in the blood to go up drastically. This is turn causes untold harm to the body.
Which are the highly rated carbohydrates? Well, top of the list are white flour, white sugar, potatoes and of course all the products made with white flour like breads, pastas, etc as well as potato products. Also included in these high ranked ones are cornflakes. Once a diabetic gets acquainted with what not to eat, it becomes much easier for him in his food choices. Most people cannot just cut carbohydrates out of their life – that has its own set of problems too – so it does get easier when you know exactly what is to be cut out. The strange thing is that the Glycemic Index can sometimes give you quite a jolt where your perceptions are concerned – a bar of chocolate is better than pasta made from white flour!
The Glycemic Index is also great if you are looking to see which carbohydrates you can eat. The ones with a low glycemic rating are the fruits, vegetables, whole grain products, etc. These foods release their sugar into the blood much slower and in a gradual fashion so there is no sudden spurt of glucose in the blood. This way, the glucose in the blood has time to get eliminated the natural way. Like we said, one exception to the rule here is the potato as well as all that you make from it – baked or mashed potato, the ubiquitous French fries, the wafers, the chips and everything else. Just remember, they all rank way up there on that index.
The ones that rank in the middle are some of the varieties of rice like the brown rice, chocolate, candy, etc. These need not be avoided but can be had in moderation. Diabetics also need to knock off certain preconceived notions from their head. Like the fact that a slice of white bread is worse for them than a bar of candy or chocolate. There are lessons one can learn from this index and it helps to use it as a guide to more healthy days ahead if you are diabetic.