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Use Glycemic Foods Index to Lower Blood Sugar Levels

By edwinseow | March 30, 2009

photo by lockstockb

Different foods have different effects on glucose levels in your blood. The quicker the food is broken down during the digestive process, the higher it is on the Glycemic Foods Index or GI. A food will be considered low on the Glycemic Food Index if the food is broken down slower. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.

Foods that are lower on the glycemic food index are healthier for you, easier for your body to digest and more gentle on your system overall. Monitoring your sugar levels over a period of time will tell you if you are eating foods high or low on the glycemic index charts.

When you eat and your blood sugar levels quickly raise to higher than desired, you may want to stay away from that particular food. Alternatively, eat this food before you plan on working out or right after. A good work out will require a boost in blood sugar levels.

If, on the other hand, your blood sugar drops or did not rise much after you ate this food, then it is likely on the lower end of the glycemic index chart. Meaning, this food slowly releases sugar into your system. This type of food is good to eat throughout the day to keep blood sugar range normal. These types of food slowly release sugar into your body, allowing your body to process the sugar over time.

There are many benefits to eating a diet low on the glycemic food index; some of which are listed below:

Weight control and / or loss
Sensitivity to insulin is increased
Reduced hunger - less binge eating
Increased physical stamina
Helps manage diabetes - Switching to a low glycemic index diet is not as complicated as one might think. There is no need to measure foods, count calories, etc.

Below are a few tips for getting you on a lower glycemic index diet:

Oats, barley and bran
Whole grains, sour dough
Plenty of fruits and vegetables
Pasta
Potatoes are HIGH on the glycemic index - eat less of them

Let’s take a look at this in a different light. Rather than intentionally raising your sugar levels with foods that are high or low on the glycemic index, what do you think would happen if you kept your blood sugar levels within normal range? Keeping your sugar levels in blood normal will keep your energy level pretty even as well. By forcing your body to constantly fight, or counteract, what you are putting into it - you’re making it exert all its energy on the digestion of food. On the other hand, if you stick with a steady diet, one that allows you to eat all the necessary foods you need along with a treat here and there, your body no longer has to fight what you are feeding it. Instead, your body can work naturally, digesting what is input and leaving the rest for energy for you.

Looking into the glycemic food index is beneficial to those with diabetes and is a key factor in reversing diabetes and lower blood sugar levels. Having a consistent flow of sugar without drastic rises and falls helps your body to digest all nutrients quicker and more productively. Eating grains, vegetables, fruits and starches is the best way to become and stay healthy. Whether you have diabetes or not, this is a good way to start a healthy eating plan is by choosing low glycemic index foods.

More related information on this site

6 Simple Ways How to Lower Blood Sugar

How to Lower Blood Sugar Naturally

How to Keep Your Blood Sugar Levels Normal

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