Tag: White Sugar

How To Use The Glycemic Index

The glycemic index is a rating of carbohydrates that was developed in 1981 by Dr. David J. Jenkins of the University of Toronto. This concept was developed to help people who wanted to rank carbohydrates based upon how they affected the blood glucose levels. Different carbohydrates are absorbed into the system in different manners and all take different times to break down and digest. Carbohydrates that break down and cause rapid digestion tend to leave the most glucose in the blood stream and cause the most damage to a person who is a diabetic. These carbohydrates are given a high rating on the Glycemic Index.

The carbohydrates that are given a high rating on the Glycemic Index include those made with white sugar, white flour, baked potato, French fried pototoes, white break, pastas made with white flour. Even corn flakes are considered bad carbohydrates on the Glycemic Index. This can be valuable information for anyone who has just been diagnosed as a diabetic and wants to discover which foods are more beneficial. While most diabetics will be told to avoid carbs, avoiding carbohydrates all together is not often feasible. For someone who thinks a candy bar is way worse than white bread, the Glycemic Index can be a real eye opener and can be a great way how to use the Glycemic Index for someone who is trying to discover which carbohydrates are safer than others.

Another way on how to use the Glycemic Index is to learn which carbohydrates are better for those who are trying to either watch their carbohydrate intake or who are on a diabetic diet. Some foods, such as fruits and certain vegetables, are low on the glycemic index and take a longer time to absorb into the bloodstream, giving the body the benefit of the nutrients while allowing the body to expel the glucose in a more natural way. One caveat when it comes to fruits and vegetables is that baked potatoes are not considered in the low group in the Glycemic Index.

As a matter of fact, potatoes are one of the highest ranking foods in the Glycemic Index. People consume French fries throughout the world like they are going out of style. Not only are they high in fat and offer little protein, they are also very high in carbohydrates.

Intermediate carbohydrates in the Glycemic Index include foods with a rating from 56 to 69. These include candy bars, some brown rices and croissants. This an be invaluable news to someone who is learning to develop a diabetic diet but who is unaware of what foods rank high and rank low.

Most people may assume that a piece of white bread is way worse for a person with diabetes than a candy bar, but this is not true. By learning the different ratings and classifications on the Glycemic Index, a person who is watching their carbohydrates as well as their diabetic diet can learn some invaluable lessons and learn how to use the Glycemic Index to their advantage.

High Glycemic Foods

In 1981, Dr. David Jenkins of the University of Toronto came up with a ranking system for carbohydrates based upon how long it takes them to break down into the system. Some carbohydrates break down very slowly and those release glucose gradually into the bloodstream and have a low glycemic index. For people who are diabetes, particularly those who are insulin dependent, a low glycemic index is preferable. These foods allow the insulin or medication to respond better to the blood glucose and allows for the sugars to break down more naturally.

Other foods are rated high on the Glycemic Index. These foods currently have high ratings and raise the blood glucose level quickly. High glycemic foods can be beneficial for people who are recovering from high exertion or those suffering from hypoglycemia. People with Type I or Type II Diabetes should avoid high glycemic foods as they can play havoc with the insulin or medication they are taking.

Some examples of foods that considered high glycemic foods include corn flakes, white rices such as jasmine rice, white breads and baked potatoes. People who have diabetes, either Type I or Type II, should avoid these foods as much as possible.

Other foods that are high glycemic foods include those with large amounts of white refined sugar or white flour. One thing a doctor will tell a patient on how to avoid high glycemic foods is to avoid anything white. This includes white bread, pasta made with white flour and even cakes or sweets made with refined white sugar or white flour.

High glycemic foods tend to take a long time to digest in the system of a diabetic. The glucose, or sugar, stays in the blood because the system of a diabetic is unable to process the refine sugars and flours. The glucose stays in the blood and in the urine causing the diabetic to frequently urinate, experience thirst and hunger more than the average person and sweat profusely.

After a while, this takes its toll on the system of a diabetic. The kidneys begin to hurt because they are not functioning properly. This is one symptom that diabetics often present with when seeking a physician. They also get blood in their urine and, in the worst case scenario, they faint or enter into an episode of semi-consciousness, confusion which can even lead to a diabetic coma. In some instances, a diabetic coma can prove fatal.

People who have Type I and Type II diabetes should be very mindful of which foods have a high glycemic index and avoid these foods in their diet. With proper diet, medication or insulin and monitoring of blood sugars, diabetics can lead a normal lifespan.

Diabetes is not a death sentence at all. It is simply a condition that many people possess that does not allow their body to break down sugars and starches through their system so that they digest normally. Diabetes is harmful to an individual who does not follow the advice of their physician, does not consume a proper diet and does not monitor their blood glucose levels. People who adhere to the medical guidelines concerning diabetes have just as much of a chance of living a normal life as anyone else.

Adult Onset Diabetes Diet

A good adult onset diabetes diet consists of a low carb, low-fat eating plan loaded with foods that have a low glycemic index. As a diabetic you need to eat healthy foods that will not cause your blood sugar to go up too high. If this does happens you will hear it referred to as a blood sugar spike and if it happens too often you may need to have your doctor adjust your insulin or your oral medication dosages.

Keeping your blood sugar on an even keel really is not that hard. Eating the right amount of food, with the right kinds of carbs balanced with protein and fats and eating each meal at as close to the same times everyday that you can is what is most important. The more consistent you are the more consistent your blood sugars will be.

If you are an overweight diabetic then using a low-glycemic index diet may even help you shed some extra pounds as well. Who knows, if you are a type II diabetic your diabetes may improve or even disappear altogether if you slim down. Give an adult onset diabetes diet a shot, what have you got to lose?

Carbs with a low-glycemic index are those made from whole grain. You can find whole grain in cereals, breads, whole wheat pasta, and brown rice. Try to stay away from refined carbs like white sugar and rice, they really have no significant nutritional value unless they are fortified which only means someone put back a portion of what they took out during processing in the first place.

Eat all natural foods and the fresher the better. Fruits and vegetables are a great way to get good carbs into your diet. Fruit has natural sugar in it and can bring your blood sugar up quite rapidly so always eat your fruit with some protein like peanut butter or yogurt to keep your blood sugar within range.

If you ever have an occasion when your blood sugar goes too low, called hypoglycemia, you need to get something in your system as quickly as you can. Most people drink some orange juice and, depending on how low their blood sugar is, mix in a little sugar.

I will go you one better though. If you can manage it at the time, eat a peanut butter and honey sandwich. Wash it down with some orange juice to give yourself an extra little boost but know that the honey will raise your blood sugar level quickly and then the peanut butter will help stabilize it so it does not act like a yo-yo.

Every one is different and while some people can still function quite well even when their blood sugar falls to 40 mg/dL others will have major symptoms when their blood sugar reaches 70 mg/dL.

Following an adult onset diabetes diet is the best way for you to keep your blood sugars from spiking and/or going too low. Be good to yourself and eat healthy to stay healthy.

Low Blood Sugar Diet

If you have frequent low blood sugar episodes then you should consider starting on a low blood sugar diet. You need to get you blood sugars under control otherwise you may find yourself in some serious trouble at some point. Low blood sugar, or hypoglycemia, can be a serious condition if not brought under control. Figuring out how to eat better is the best way for you to control your low blood sugar. Here’s what you do.

Plan out what you are going to eat throughout your day. This will make things easier for you so you don’t get so hungry and then have n o idea what to eat. Your best bet is to plan out several small meals that are easy to get to during the day. If you work then you may need to start carrying an insulated lunch box to keep the food you prepared close at hand. Buy a thermos to keep hot things,like soup, hot.

A high protein, low carbohydrate low blood sugar diet is best for you to learn to adjust and then maintain your low blood sugar. Stay away from things that are highly processed they are full of bad carbs. Also stay away from anything made with white sugar or white flour for the same reason.
If you do not consider yourself much of a cook, then learn. This is the best thing you can do for yourself. Learning to cook with fresh ingredients will help you keep your blood sugars under control.

Decreased carbs is great but how do you get and feel full? The easy answer is, fat. Be careful here though and make sure that you are using the right kinds of fat. Olive oil and canola oil are best. Anything that says ‘hydrogenated’ is bad. Fats will help you feel fuller, longer and slows the absorption of sugar into the blood stream. The slower the absorption the more stable the blood sugar.

A great way to see what foods are foods you react to when you have a low blood sugar episode, is to keep a food diary. Maybe you have done this in the past and already know what foods are your triggers, great! Then all you have to do is to learn to eat right to keep things under control. Avoid any of the foods that you react badly to, or, if you can’t stay away from them then just have them in moderation and make sure that you eat them with something that will help maintain your blood sugar level.

The reason that carbs are bad for you if you have low blood sugar, is because carbs immediately convert to sugar in your body during the digestion process. This sudden increase in blood sugar makes your pancreas pump insulin into your blood stream to try to control it. The problem arises when the blood sugar has been taken care of then there is still an overabundance of insulin in your blood stream and then here is where the trouble starts. With too much insulin and not enough sugar you have an insulin reaction, or, a low blood sugar episode. This can be prevented if you learn to live on a low blood sugar diet.