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Glycemic Food Index Knowledge is Critical For Diabetics & Weight Control

Updated on February 10, 2012

If You Can't Follow the Glycemic Index - Ensure You Leave the Aspartame Out of Your Diet!

Manage Diabetes and Obesity Diets by Knowing the Glycemic Food Index

In this article I thought it would be of great importance to review a food index that provides a scale of "does and don't" with regard to sugar intake. This knowledge is extremely important for those that are challenged with obesity, diabetes and other high blood sugar intolerances, illness and disease, or flat out, just want more knowledge on how to loose weight safely.

  • I recently wrote “Diabetes a Serious Disease,” which I made a quick video out of reading a previous article that can be found at my home site. I've inserted this video to warn you of the dangers of Aspartame.
  • If you can't leave the high glycemic carbohydrates alone, I highly recommend... You need to watch this video. Because this chemically manmade sweetener is single handedly creating much illness, disease, unnecessary suffering and pain for those with weight problems and diabetes.

It is also important to provide some basic knowledge with regard to diabetes types and insulin function which is critical to metabolize the body's sugar in order to maintain good health and not risk serious disease, or agitate an existing health condition.

  • A good way to manage diabetes through diet is to understand the Glycemic Index (GI). This is an index that ranks carbohydrate foods on a scale from 0-100. The higher the GI value the greater the absorption of the food sugar and therefore the greater the blood sugar (glucose) levels in the body. Remember, when a diabetic increases blood sugar then the body requires more insulin. If insulin deficient this is not good for the diabetic.

The food groups listed below are carbohydrates that are slower to digest and absorbed. This helps the body to keep blood sugars lower.

For example,

Food selections that have a Lower Glycemic Food sugar, i.e., are Slower Acting Carbohydrates (Recommend More in Diabetic Diet). For example: Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, fruits - plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices. Dried beans, peas, lentils. Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds. Higher Glycemic Food Index (GI) Quicker Acting Carbohydrates (Recommend Less in Diabetic Diet)Ice cream (low-fat), frozen yogurt. White bread, doughnuts, croissants, rice cakes, bagels. White potatoes, corn, white rice. Low fiber cereals - Cornflakes, RiceKrispies, Fruit loops, etc. Pineapple, cantaloupe, watermelon, ripe bananas. Soda, sugar sweetened sports and energy drinks. Candy, sugar.

  • Lower glycemic foods are slower to digest mitigates damage to nerves and blood vessels and also delays hunger pains which aid in managing weight. Don’t be fooled and falsely lead to believe low glycemic foods allows one an open invite to consumption without thought to calories. Eating too much of anything, including healthy foods can increase your body weight
  • Since I'm not one to follow the letter of the law regarding my own personal diet and cannot give up everything I enjoy; I do recommend you try switching out some foods in your diet to assist in keeping your blood sugars lower which will help you loose & stabilize weight. I recommend you vary some of the higher glycemic foods consumed daily, to some of the Lower Glycemic Food Index (GI) options. I’m not advocating an increase in consuming more carbohydrates but instead, substituting carbohydrate food types when considering meal preparation. Over consumption, regardless of GI food composition would not help you in maintaining, or achieving your weight goals. If you’d like a larger listing of Lower GI carbohydrates; See health stores, magazines, Internet research, see your doctor or a nutritionist.

One last note of importance, the American Diabetes Association and American Dietetic Association have not yet adapted the GI concept. If you are/aren't a diabetic and have been having weight management problems, I highly recommend you see your physician and request a blood draw and/or other test to ensure your blood sugars are being maintained at safe levels. Also, discuss If you’d just like to prepare healthier foods for your family, visit our integrated magazine store and/or health store to find recipe books, diet cook books, etc. Simply visit our home site through my profile to learn more about your health. Good health to you and your family.


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