What Everyone Should Know About the Glycemic Index

Whether you are diabetic or not the glycemic index (GI) and glycemic load (GL) can have a profound impact on your health. They may not mean much to you, but they do to millions of diabetics around the world. Simply put they are measures of how fast the food you eat is transformed into glucose.

If you’re not diabetic it’s is easy to dismiss these indexes as unimportant but likely they do apply to you, though you may not know it.

It is the job of the pancreas to produce insulin to move excess glucose away from the bloodstream and into the cells of the body where it is needed for energy. With many diabetics the pancreas produces more than enough insulin, but  the cells have become resistant to accepting glucose when insulin knocks at the door. High blood sugar in the bloodstream eventually leads to organ failure and many complications such as blindness, heart disease and even amputations of the feet.

Unfortunately, many people are diabetic but don’t know it. It is estimated that upwards of a billion people around the world exhibit some form of insulin resistance. Their pancreas produce more than enough insulin to move glucose and it does get into the cells. They are not diabetic, but the load placed on the pancreas can lead to failure and ultimately the diagnosis of diabetes. This condition has been given the name Syndrome X and you should be aware that you may well be on the road to diabetes.  Combined with a diet of highly refined and processed food, a sedentary lifestyle and bad habits of smoking and drinking, you are likely a future diabetic.

So even if you’re not diabetic you should pay attention to the terms Glycemic index and Glycemic load. They are good indicators of what food is good for you and what food you should avoid eating in order to stay healthy.

So what is GI and GL and why should you care?

GI is a measure of how fast the food you eat is converted into blood sugar.

GL is a measure of the amount of food that must be consumed to produce large levels of glucose. Taken another way, you can raise your blood sugar by simply eating more food, even though it may have a low value on the GI.

Certain foods are quickly converted into blood glucose. Highly processed and refined foods such as white bread, sugary breakfast cereals, cookies and cakes rank high on the glycemic index. High GI foods produce high spikes in blood sugar and it is those high spikes that can lead to damage to the major organs such as the heart and kidneys. On the other hand foods that are high in fiber produce a slower rise in glucose. The pancreas does not need to shift into overdrive to get rid of excess sugar. Fruits, vegetables, nuts and whole grain breads rank low on the GI scale and are better alternatives to high glycemic foods.

Watermelon has a high GI. While you might think to avoid consuming a slice of watermelon, the amount of carbohydrates in half a cup is only 6 grams. This is where the GL comes in. 2 slices of watermelon will not significantly create a rise in blood sugar. GL takes into account the amount of calories consumed. Along with GI you have a good standard of which foods are best and which you need to avoid.

Typically a GL rating of 20 or more is considered high, 11 to 19 in the medium range.

A slice of whole wheat bread has a GI of 69 which measures in the medium to high range, but it’s GL is only 9.6 for that one slice.

But take a look at the GI for a can of any soft drink. The GI is 68 and the GL is 34. Clearly that one can is high on both scales and will lead to a sugar spike.

Since most of the processed food you eat ranks high on both GI and GL it makes sense to replace them with high fiber foods. Replacing that junk food will go a long way to help maintain your health and avoid the diseases of cancer, heart disease and diabetes that afflict so many people.

Food labels don’t yet list GI and GL values, though there is a movement to have them listed so you can better judge the food you should be buying. and consuming.

Diabetic or not, you should be paying more attention to what you eat and how it can affect your health. Youth has its advantages but everyone gets old and age can bring with it some serious health problems. So do yourself a favor today to insure a healthier future tomorrow.

The author has been a diabetic for over 8 years. Like many he experienced the symptoms. He has since tackled the disease by losing weight and normalizing his blood sugar through natural means. If you should be interested in finding out about some products that have helped, you’ll find them in the Resource section of his website-in-progress at: http://www.newagediabetic.com

The Importance of Weight Loss

Losing weight is important, primarily for diabetics. 95% of diabetics are overweight or obese. Abdominal fat is particularly dangerous as it acts like a separate body organ secreting compounds that interfere with the absorption of glucose into the many cells of the body.

Simply by losing a few extra pounds you can go a long way toward proper blood sugar control.

Of course losing weight isn’t that easy to do for many people. As you age you tend to add pounds and getting it off and keeping it off becomes a major challenge. Fad diets and many of the weight loss products being marketed simply don’t work as you are likely to lose it and gain it all back eventually. That’s great news for the proponents of the diet program, but not for you.

What you need to understand is that it takes more than eating less of the foods you love. The major barrier to losing weight rests with the diet you are currently consuming. It’s the kind of food we eat that contributes to weight gain. And the kind of food you eat is loaded with fat, sugar, chemicals and other unwholesome ingredients. You eat foods that are convenient. You eat on the run. You eat food that is highly processed. That kind of food transforms rapidly into blood sugar and causes dangerous spikes that ultimately damage the major organs of the body and deaden the delicate nerves in both the feet and eyes. It’s not how much you consume that’s important but what you consume!

Simply by switching from the typical highly processed food to a high fiber diet can help toward losing excess weight. High fiber foods take longer to digest and lead to a slower rise in blood sugar which the body can cope with. The trouble is that you don’t always have time to prepare a wholesome meal. But fresh fruit and vegetables have high fiber and that contributes to health.

Take a look at this list of food: Garlic; Spinach, Oats; Barley; Broccoli, Flax seed, Fish.

Chances are you are NOT eating any of these foods, yet they are among the healthiest foods you can consume. Fruits and vegetables are not high on the list of foods for children and adults alike. With our highly stressed lifestyle, you eat what’s convenient and eat too much of it.

If diet was all that mattered, you’d have an easier time to lose weight. But there are other factors besides just the right diet that plays a part on how successful you will be in shedding the pounds. Family history of obesity, a sedentary lifestyle, smoking and drinking habits, age and the type of drugs need to be addressed before you can safely lose weight.

In this article we are looking at weight loss through diet alone. This will help you lose some of those pounds. The first step to weight loss is to look at what foods you should avoid and what food you should replace them with. Hamburgers, fries and Coke only help you pack on extra pounds. Substituting these foods with a balanced meal of protein, high fiber carbohydrates and the right kind of fat such as omega-3 oils will make you feel full longer and curb those cravings that occur after a high calorie, low fiber meal. A fruit makes for a better snack than chips and a chocolate bar.

While your doctor may insist you lose weight, you need to keep in mind that many standard medications that you currently take can lead to weight gain. Except for metformin, other drugs used to treat diabetes help toward weight gain. Even insulin can leads to weight gain if you are overweight.

To be sure the best way to shed pounds is by taking an aggressive approach; switch your eating habits to include wholesome high fiber foods and get on a daily exercise regimen. Don’t expect to see a dramatic loss in your weight. It takes time to establish a routine diet. But perseverance is the key.

Eventually you will feel better, have more energy and find that you no longer crave or desire the food that has made you fat.

Mario Carini is a diabetic. He strongly believes in taking a natural approach before resorting to prescription medicine. He has tried various products that have helped. Among the best that has been ranked number one overall by Diabetes Treatment Guide is Optimum Diabetics. You’ll find it in the resource section at: http://www.newagediabetic.com

7 Essential Herbs for Diabetics

Herbs are essential elements of everyday life. While they are not given the same emphasis as vitamins and minerals, they help to maintain health and prevent disease and illness. Unfortunately in today’s world many people simply do not get enough essential nutrients and that has lead to the influx of degenerative diseases such as heart disease, cancer and diabetes.

If you are diabetic you are likely taking some drug to normalize your blood sugar. Unfortunately, these drugs do not address the complications that affect most diabetics: Neuropathy, retinopathy, kidney failure and gum disease can shorten your lifespan.

The trouble stems mostly from a lack of essential nutrients. Considering that the average American gets far less than the RDA levels, it’ no surprise that major illnesses affect so many. Diabetics are particularly vulnerable to suffering from complications. Their kidneys in an effort to get rid of excess sugar throw out many os the vitamins and minerals so necessary to maintain eyesight and organ function. In fact, diabetics need to take MORE than a non-diabetic. Supplementation is an ABSOLUTE NECESSITY.

There are a number of herbs that can help you avoid and prevent diabetic complications. Along with vitamins and minerals, taking herbs can help you avoid the amputations, blindness and early death. Here are 7 of the most important:

Gymnema Sylvestre has been used in India for centuries to treat both type 1 and type 2 diabetics. It is a plant that grows in the tropical regions of India. In one study 400 mg of Gymnema extract was given to 22 type 2 diabetic patients along with their oral medications. All of them experienced improved blood glucose control and 5 of them were able to discontinue their drug use. Direct application of this herb to the tongue helps people eat fewer calories at a meal. It enhances the action of insulin. Recommended dosage is 200 mg two times a day.

Bitter Melon: As the name implies is not easy to take. It’s a cucumber like plant that grows in Asia, South America and Africa. It’s strength lies in its ability to lower blood sugar. Just 2 ounces of the juice was shown to improve glucose levels in 73% of type 2 diabetics in one study.

 

Fenugreek seeds were often used in folk medicine to treat diabetes. In order to lower blood sugar, about 15 to 50 grams twice daily is needed. The active ingredient is the soluble fiber along with the alkaloid trigonelline. It helps both type 1 and type 2 diabetics. Considering its bitterness, it’s not very palatable to swallow in capsule form. You should use it as a spice as the East Indians use.

 

Salt Bush is native to the Middle East. Just 3 grams taken daily has shown to provide improved blood sugar regulation in type 2 diabetes.

 

Bilberry, known as European blueberry, was used in France since 1945 to treat retinopathy, the deterioration of the retina in the eye, one of the many complications from diabetes. It protects the macula of the diabetic eye. Many diabetics have found improved vision using supplements from 80 to 16o mg 3 times a day.

 

Gingkgo Biloba is one of the oldest living trees that has survived over 200 million years. So adaptable one survived the nuclear blast in Hiroshima. Over a thousand scientific studies have been done over the last 40 years showing the value of ginkgo biloba in effective treatment of diabetes. The extract is widely prescribed in Europe today. It’s an effective antioxidant. It improves the body’s circulation and expands the small capillaries that nourish the extremities in the eyes, hands and feet. It inhibits the stickiness of cells, and helps reduces inflammation and allergic responses. It improves overall circulation in the body.

 

Ginseng is one of the oldest herbs known. It helps to lower blood pressure and can even raise it if it is too low. Just 3 grams before a meal can reduce blood sugar spikes in type 2 diabetics. American ginseng helps to stimulate the beta cells of the pancreas and thus increase the output of insulin. Native Americans often used the herb. Korean ginseng increases insulin sensitivity and helps lower blood sugar.

Consider taking these herbs for better blood sugar control. Using them will help avoid the complications that many diabeticsw suffer.

 

 

Mario Carini is a diabetic and treats the condition through natural means. One of the best products he has tried is Optimum Diabetics. You can find out about the product here:http://www.click-here-4.info/?i=145752

 

 

Joe Diabetic and his Amazing Killing Machine

Okay, so there’s no Joe Diabetic in the phone book, but Joe exists and chances are you are one Joe among millions who is afflicted with the disease.

And like Joe, breakfast for you comes with sweetened orange juice, corn flakes, sprinkled with sugar along with a hot cup of coffee with added sugar. Just what you need to stay awake and brave the traffic for another day at the office. If, by chance, you’re one of those who skip breakfast, you’ll likely stop at a drive through for a coffee and donut to carry you to lunch.

Chances are lunch is a quick burger with fries and a coke. If there’s enough time, a smoke will calm those jittery nerves from a body overloaded with fat, sugar and caffeine.  

After a harrowing day of office politics and fighting the 3 PM “Fatigue hour” Joe is ready to get home with that pizza and relax his 250 pound bulk into the easy chair.

Is Joe you?

Joe is not an isolated case. He’s typical of many Americans who live the same lifestyle, a lifestyle that guarantees they may not see their children’s children after the first heart attacks, strokes and cancer hits them. If he doesn’t have heart disease, syndrome X is sure to guarantee a life with diabetes.

Obviously Joe learned to live a lifestyle leading to future health problems. Likely, he doesn’t eat vegetables or fruits. White refined bread goes down easy but doesn’t supply the fiber Joe needs. What that bread does do is drive up his glucose levels.

The problem is that Joe doesn’t put into his body the kind of nutrients it needs to have a fighting chance against the viruses, bacteria and pathogens that invade on a daily basis. That highly refined food with its empty calories does nothing to help his immune system. So Joe gets sick.

Setting aside that Joe desperately needs to exercise, he needs a lot of minerals in which he is defficient. And as a diabetic, Joe needs far more than the average Joe who doesn’t have diabetes. The fact is that man Americans don’t even meet the RDA the government health agencies say we need for optimum health. And their standards are MINIMUM standards!

Without essential vitamins and minerals, the body simply can’t cope and gets sick. For the diabetic, this means the loss of sensation in the feet as the nerves start to die. Wounds take a long time to heal or don’t heal properly, leading to ulcers and gangrene. Not much later, the foot has to go to save the diabetic life. 

The delicate nerves of the eyes without the nutrients to keep them flexible and functioning leads to blindness. Chronic pain, weakness, gum disease and sexual dysfunction becomes a regular part of the diabetic lifestyle.

All of it can be traced to a lack of essential nutrients that are lost everytime Joe has to go for another piss.

Many Joes out there don’t know about this important aspect and their doctors either don’t know themselves about supplementing or simply don’t tell their patients as there’s no money to be made by it.  

But if you want to prevent the complications of diabetes, you should be supplementing with:

Chromium: It works with insulin in helping open the cell membranes to accept glucose. Without it, insulin action is blocked. It also helps to improve glucose tolerance and decrease cholesterol and triglyceride levels as well as raise the HDL, the good cholesterol.

Cheese, legumes, beans, peas, whole grains and molasses are good sources of chromium. 

Magnesium: Low intake of magnesium is a major risk factor in retinopathy. Blindness and heart disease are linked to a lack of magnesium. Like chromium, it’s  involved in glucose metabolism. Supplementation has been shown to improve insulin response, glucose tolerance and improve the fluidity of red blood cell membranes in diabetic patients. Most magnesium comes from seeds, nuts, legumes, tofu and green leafy vegetables.

Potassium: It’s is the major mineral inside all cell membranes. Sodium, contained in salt is often found outside of those cell membranes and it’s believed that the ratio of sodium to potassium is off-kilter in most people and is one of the reasons why insulin cannot act to open the cell doors to accept glucose. High potassium diets have been shown to lower the risk of cancer and heart disease and even help lower blood pressure. Plant foods such as fruits, vegetables and whole grains are the best sources of potassium.

Manganese: Animals deficient in manganese have low insulin output. It functions in many enzyme systems including those involved in blood sugar control and thyroid hormone function. Diabetics have only half the manganese of normal people. Good sources are whole grains, fruits and nuts, provided they are grown on well fertilized soil. A good daily dose of manganese for diabetics is between 3 to 5 mg.

Zinc: Zinc deficiency leads to loss of appetite, susceptibility to infection, poor wound healing and skin disorders. It helps protect against the destruction of beta cells of the pancreas which occurs in many type 1 diabetics. All diabetics should supplement with 30 mg of zinc per day. Good sources of zinc are shell fish, organ meats, fish, pumpkin seeds, ginger root, nuts and seeds.

Vanadium: Vanadyl sulfate helps to control the rises in blood sugar in diabetics after meals. Before the discovery of insulin, vanadium was used to treat diabetes. Good sources of vanadium are mushrooms, shellfish, dill, parsley and black pepper.

Not taking any of these minerals? You should make a start before you lose your feet and eyesight. But take supplements with the aid of your doctor, naturopath or dietitian.

However, while minerals like these will help you, they should not be an excuse to not change the most important thing that is making you sick; your lifestyle.

 

The Most Important Vitamins for Diabetics

Diabetes, like cancer, heart disease, Alzheimer’s, arthritis and others is primarily a disease of lifestyle. That lifestyle rests on a diet high in fat, sugar and higly processed food that lacks the essential nutrients for the maintenance of a healthy lifestyle. Many people are severely lacking in essential nutrients; the vitamins, minerals and herbs that help maintain health and vitality.

According to the media and the medical establishment, all you need is eat a proper diet and et enough exercise. Unfortunately, this leaves out one key ingredient; supplementation. The simple fact is that the food we buy from our grocer’s shelves lacks essential nutrients as they come from farms where the soil has been depleted of essential vitamins and minerals. What comes to your table has little in the way of nutrition.

As many people in the developed world don’t meet the acceptable RDA levels as set by government health authorities, diabetics are particularly vulnerable as they lose nutrients. The kidneys, in order to rid the body of excess glucose, passes vitamins along with that sugar and out into the urine.

The lack of vitamins leads to more free radical damage and faster aging. Clearly what’s needed is to replace what goes out and into the toilet bowl.

Some of the most important vitamins for the diabetic are: Vitamin C; E and B-complex. Besides these, vitamins A, D and K can also prevent the onset of diabetic complications.

But supplementing with vitamins are only the first step. Taking a few vitamins will not reverse or cure your diabetes unless you take a full approach to changing the lifestyle that has made you sick. That includes losing excess weight and exercising regularly.

Here are some of the most important vitamins and what they do for the diabetic:

Vitamin C: Vitamin C is a molecule similar to glucose and like glucose it needs insulin to get into your cells. Even if you 

take adequate amounts of this vitamin, as a diabetic you still have a deficiency of vitamin C. You need to take much more than the average person.

Lack of this vitamin leads to scurvy-like symptoms: Poor wound healing; less immunity to infections; excessive bleeding; elevations in cholesterol and a depressed immune system.

Vitamin C is required for immune system function and the manufacture of collagen, the main protein substance of the body. Taking vitamin-C helps maintain the elasticity and functioning of the blood vessels and maintains proper blood pressure control. It has a mild effect on improving blood sugar control.

Supplementing with Vitamin-C is an absolute necessity for diabetics. A supplement of 2000 mg (milligrams) has been shown to reduce the glycosylation of proteins in the blood and helps avoid the toxic accumulation of sorbitol inside the cells. Citrus fruits are good sources of vitamin-C as are vegetables such as broccoli, bell peppers, potatoes and Brussels sprouts.

Vitamin E: This important vitamin acts as an antioxidant to protect against the dangers of damage to cell membranes and nerve cells. The delicate nerve cells in the eyes, hands and feet are particularly vulnerable to damage. With no feeling in the feet, infection can set it. In severe cases, amputation and blindness are the result. Vitamin E has been shown to:

-prevent free radical damage from LDL (bad) cholesterol.

-Improve the function of blood vessels and the cell lining.

-Increases magnesium concentration within the cells.

-decreases levels of C-reactive proteins and other inflammatory compounds.

-Increases levels of glutathione, important for the antioxidants within the cells.

-Improves the rate of electrical impulses in the nervous system.

-Improve blood flow to the eyes

-Improve kidney function and normalizes creatine clearance.

If you choose to supplement, make sure you use the natural form of the vitamin. The natural vitamin has a “d-” designation (as in alpha tocopherol). “dl-” is the synthetic form. Your body only recognizes the natural form.

Vitamin B-3: Niacin helps in the burning of calories and, like the mineral chromium, is an essential component of GTF (glucose tolerance factor) that helps move glucose through cell membranes. It has been shown to lower the need for insulin in type 1 diabetics, improve pancreas beta function and improve blood glucose regulation. The best form of niacin is inositol hexaniacinate which helps reduce fats in the blood and has been shown to reduce cholesterol levels by 18%, triglycerides by 26% and increase the good HDL cholesterol by 30% when 1800 to 3000mg is used daily. Niacin and niacinamide make up part of B-3. Niacinamide plays a role in energy production.

Vitamin B-6: Also called pyridoxine, it plays a part in the chemical transmitters in the nervous system, red blood cells and prostaglandins. Supplementation with B-6 help fight nerve damage. Most diabetics are deficient in B-6. It also is beneficial for gestational diabetes, brought on by pregnancy.

These are just a few of the most important vitamins and can help you maintain health and control your blood sugar levels. But ignoring the problem will not make it go away. Take an active approach now before you experience the result of years of neglect.

 

Mario Carini has been a diabetic for over 8 years. He strongly believes that prevention and treatment through natural means offer the best solution for control of the diseases. Among the best products to treat diabetes is OptimumDiabetics, rated as number 1 by DiabetesTreatmentGuide.com. You can get more information here:

http://just-visit.us/?i=145752