Glycemic load and portion sizes -
It may also cause a higher post-meal blood sugar reading. Many factors can change the glycemic index of a food. These factors include its composition and how the food is cooked.
The glycemic index of food also changes when foods are mixed together. This measure takes into account both the speed of digestion and the amount present in a normal serving of a food.
This may be a better way to measure the impact a carbohydrate food has on blood sugar. For glycemic load, under 10 is considered low, 10 to 20 is considered medium, and over 20 is consider high. This explains why breads made with lactic acid, such as sourdough bread, are lower on the GI than white bread.
The longer a food is cooked, the higher it tends to be on the GI. When a food is cooked, the starch or carbohydrates start to break down.
The fibrous coatings around beans and seeds mean the body breaks them down more slowly. Therefore, they tend to be lower on the glycemic scale than foods without this coating. As a general rule, the more processed a food is, the higher it is on the glycemic scale. For example, fruit juice has a higher GI rating than fresh fruits.
While there are certainly exceptions to each rule, these are some general guidelines to follow when evaluating the potential blood sugar impact of a particular food. Eating according to the GI can help you better manage your post-meal blood sugar levels.
The GI can also help you determine appropriate combinations of food. For example, eating several low GI fruits and vegetables combined with a high GI food can help you maintain better blood sugar control. Other examples include adding beans to rice, a nut butter to bread, or tomato sauce to pasta.
Choosing foods with low glycemic impact can help to keep your blood sugar levels low. However, you must also carefully adhere to the portion sizes recommended. Those trying to lose weight or decrease hunger also utilize the GI as a diet because it can control appetite. Because the food takes longer to digest in the body, a person can feel fuller for longer.
The glycemic index helps you pick higher quality carbohydrates. Choosing low glycemic foods can help, but you must also manage the total carbohydrates that you consume.
There are many meal plans available. Make sure to ask how you can use information on the glycemic index to best manage your blood sugar levels. Eating healthy is important to controlling diabetes. Fruits and vegetables are an important part of a healthy diet.
Knowing both the glycemic index as well as the glycemic load of some of the more common fruits and vegetables will help you choose your favorites to incorporate into your daily diet.
According to the Harvard Health Publication , they are as follows:. You can then incorporate them into a healthy diet plan. Managing blood sugar levels through diet is an extremely important part of managing your diabetes. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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Foods with a high GI increase blood sugar higher and faster than foods with a low GI. There are three GI categories:. Eat foods in the low GI category most often, the medium category less often, and eat foods in the high GI category the least often.
In general, the more highly processed a food is, or the quicker a food is digested, the higher the GI. For example, instant oats have a higher GI than steel cut oats. Cook your pasta al dente firm so that your body has to work more to digest and absorb nutrients.
Since al dente pasta requires more work from the body during digestion, the digestion rate is slower and, therefore, the GI is lower. Check your pasta package instructions for cooking time.
Make fruits and milk part of your meal.
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