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
