Solving the Mystery of The Glycemic Index

Popcorn has a glycemic index of 55-89 depending on how this snack is prepared. 

Popcorn has a glycemic index of 55-89 depending on how this snack is prepared. 

Don’t live the same year 75 times and call it a life.
— Robin Sharma

Every so often  someone will ask me about Glycemic Index.

"What is glycemic index?", you ask. 

Glycemic Index(GI) was invented in 1981 by researchers  Dr. Thomas Wolever and Dr. David Jenkins who were able to prove certain carbohydrates raise blood glucose(sugar) levels higher than other carbohydrates. 

Participants were given 25 grams of carbohydrates and based on the results foods were ranked from 0 to 100. High Glycemic Index(GI) food made blood sugar spike faster and low GI food absorbed carbohydrates at a slower rate. 

According to glycemic professionals, people with diabetes should aim for food with a glycemic index of 55 or less.  Fat and fiber helps decrease a food's glycemic index so don't be afraid to add either to decrease your blood sugar(glucose) load.  Many people with diabetes, hyperlipidemia and who  just want to lose weight have food success using the glycemic index . There are many websites with tips on how to decrease your glycemic load and look for foods labeled GI for more information. 

If you have any questions about the glycemic index or would like to share your experience using this technique to deal with your diabetes,  please feel free to share your thoughts in the comment section below. Your comments could help others. As always, you can schedule an appointment with me.

 

Best,

 

 

Allison

 

 

An Apple By Any Name?

An Apple A Day with Diabetes?

Apples, sweet, simple and healthy.

Apples, sweet, simple and healthy.

Often people with diabetes fret about eating fruit because of the sugar content. On the contrary, eaten in moderation, fruit can and SHOULD be an essential part of individuals with diabetes food plan.

First of all, fruit contains antioxidants. Antioxidants help the body fight disease by attacking "free radicals" substances known to cause cancer and other illnesses

Second, fruit contains fiber. Fiber helps fight hunger pains by making you feel full. Fiber also prevents constipation and helps eliminates fat out of the body. People with diabetes tend to feel hunger all the time and are prone to heart disease so anything helping with these issues is welcomed.

A small apple is considered one carbohydrate exchange. An carbohydrate exchange equal around 15 grams. If you are eating a large apple count it as two carbohydrate exchanges or 30 grams of carbohydrates to be safe. Fresh apples are fat free helping to prevent weight gain.

Apples come in many different varieties to satisfy to range of tastes. Granny Smith and crab apples appeals to people who perfect their apples tart. Fuji and Red Delious can fulfill anyone who loves sweet apples.

As long as you remember to count your carbohdrates enjoying apples should be a healthy pleasure.

Best,

Allison