I’ve been counselling people with diabetes
for nearly 15 years and I continue to encounter a lot of confusion and
misinformation about how best to manage diabetes with diet. Concepts
like the glycemic index (GI) are no exception. People are routinely told
[and confused] to eat foods with a lower a GI but what does that
practically mean and is healthy eating as easy as assigning a number to a
food?
What is the Gylcemic Index?
Simply
put, the GI is a measure (or metric) of a food’s ability [specifically
food that contains carbohydrate] to raise blood sugar: in theory, the
higher the GI, the greater the impact. The GI of a food is ranked as
high [>70], medium [56-69] or low [<55]. The GI was originally
created for research purposes, where the goal was to try and determine
how a food, eaten under special research conditions, would impact a
person’s blood sugar level. It furthered our understanding of carbohydrate metabolism but in my opinion, it should never have become ‘mainstream’.
Is healthy eating as simple as a number?
As
a strategy for healthy eating, diabetes and blood sugar management,
many people with diabetes have been advised to avoid, or limit, foods
with a high GI but can it really be that simple? The GI of parsnips (a
nutritious vegetable) has a GI of 80 – 92 [high] but the GI of table
sugar [no nutritional value] is 58 [medium]. Likewise most chocolate
bars have a medium GI [56-69]. Using the GI alone, it’s easy to see how
less healthy foods could be chosen over healthier options and I
encounter this in my practice. Clients are almost afraid to eat carrots,
parsnips or potatoes because they think they have too much sugar or
will lead to weight gain but then are confused when they see charts
listing ice cream as a presumably better option give than it has a lower
GI. What’s going on?
Read more at http://www.curejoy.com/content/managing-diabetes-glycemic-index/
Related Article: Do We Control or Manage Diabetes?
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