New research suggests that a diet that is based mainly on foods with a low Glycemic Index may improve sensitivity to insulin in persons with type 2 diabetes. It may also reduce the risk, or prevent the onset of diabetes 2 in persons who have risk factors. What is Glycemic Index (GI), and how significant is its effect on blood glucose levels?
Glycemic Index is a rating or ranking of foods based on the immediate effect these foods have on glucose or blood sugar levels. This ranking makes it clear that all carbohydrates are not equal in their effects on the body. The key factor is the rate at which your body digests food. The faster the food is broken down during digestion, the quicker your blood sugar will rise. Therefore, carbohydrates that break down quickly during the digestion process have a high Glycemic Index ranking. This is bad for you as it translates in to a rapid rise in blood glucose. On the other hand, carbohydrates that break down slowly have a low-GI ranking and are better for diabetics.
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It should be kept in mind that one of the essential goals of diabetes management is to keep blood sugar levels steady throughout the day, so foods that cause blood sugar to rise rapidly should be avoided or kept to a minimum. Foods that are digested more slowly allow the pancreas to produce insulin at a steady level rather than struggling to produce larger quantities than the cells and muscles can absorb.
It is reasonable to accept that the ranking of Glycemic Index of various foods can be relied on for accuracy since it has been tested in groups of people using a standardized test method in several different laboratories around the world.
Benefits of following a low Glycemic Index diet plan:
1. Foods with a low Glycemic Index reduce the peaks in blood sugar that normally follows a meal.
2. Because of the high fiber content in many of these foods, they can help you to eat less yet feel full for longer periods.
3. If you've not been diagnosed with diabetes 2 but are at risk, they may reduce or prevent you from getting type 2 diabetes.
4. Research shows that people who follow a low GI diet have a lower incidence of heart disease as well as improved levels of good cholesterol, HDL.
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