Glycemic Index Food List

The glycemic index is widely recognized as being one of the most important dietary discoveries over the past 25-30 years. With it’s associated glycemic index food list which highlights the low glycemic foods, it has revolutionized the way diabetics eat, and the way newly diagnosed diabetics are educated about their disease.

The glycemic index is basically a measure of carbohydrate quality. It compares the carbohydrate quality of various foods against each other gram for gram, based on their immediate effect on the blood glucose level following ingestion. The measurements are rated against a known control food (glucose) which is set at 100, so carbohydrates that break down quickly during digestion with a correspondingly fast and high blood glucose response are classed as high glycemic index foods whereas foods that break down slowly releasing glucose gradually into the blood stream are considered low glycemic index foods.

A couple of myths about food for diabetics and concerns many diabetics have that need to be dispelled are:

1) Sugar and sugary foods have no greater impact on blood sugars than many starchy foods. There should be more concern for people with diabetes around over-processed flours, grains, and saturated fat

2) Sugar, despite many who believe to the contrary does not directly cause diabetes. It is foods that constantly produce the high blood sugar spikes that lead to increased risk of diabetes. (In fact, food items like dried dates, baked potatoes, and some rices, like jasmine rice will do more raise your diabetes risk than eating sugar directly)

So, when it comes to eating the best diabetes diet plan that there is, it involves utilizing the values of the glycemic index food list. This will help to maintain stable levels of blood sugar without the spikes, and help you to control your type 2 diabetes for longer without the need for drugs, or medication. However in saying that, the glycemic index food list was never meant to be used in isolation. Some foods have relatively low GI levels due to the fact that they may have high fat, or high protein levels, and when you compare those to ‘healthier alternatives’ it can be somewhat confusing, for example mashed or boiled potatoes have a higher GI than say the less ‘healthy’ and ‘higher fat content’ salted potato crisps, so often a little logic needs to be applied when selecting the most suitable ‘low glycemic index foods’.
Maintaining good type 2 diabetes control requires understanding of the glycemic index food list, which is essential to minimize the damage high blood sugar can do to your body. It’s not rocket science, but from the time become diagnosed as a type 2 diabetic, it becomes important to focus on low glycemic index foods to eat. Having type 2 diabetes is definitely a life changing disease, but it needn’t be a life sentence, because it really does provide the opportunity for you to start living a healthy, fulfilling life. If you want to get on top of your type 2 diabetes naturally, there are natural ways to control and normalize your blood sugar levels that definitely work.


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