Benefits of learning which foods have Low Glycaemic Index for Diabetes

Carbohydrates are found in pretty much every food item in varying amounts. They are broken down by the body and converted to simple sugars that go into your blood. Because not all carbohydrates are the same, they also differ in how they affect our blood sugar. How it affects blood sugar is rated from 0 to 100 by the Glycemic Index. Unless you have hypoglycemia (blood sugar dropping low), items that raise blood sugar the slowest (lower end of the rating) are beneficial for diabetics.^{1, 2, 3}

Improve cholesterol levels and reduce heart disease risks

Diabetes makes your heart work harder, which damages blood vessels, and if you have high cholesterol, it can cause plaque and damage artery walls further. Getting your blood sugar under control will help prevent other health complications that may develop along with diabetes. How it works is that since low GI foods have more soluble fiber, it grabs the cholesterol and reduces the amount entering the blood, thus preventing blockage of arteries. As a diet choice, proteins and other low GI foods are preferable because they are digested and absorbed slower, thus causing smaller spikes in blood sugar.^{1, 2}  

You get to enjoy fresh foods more

The more you study and learn which foods raise blood sugar faster, you get to see that food consumed closest to its original form is the healthiest. You also learn that just because it contains sugar, it is bad for a diabetic. Though 300 calories of ice cream are the same as 300 calories of mango, with the fruit you have the fiber that slows down the digestion of glucose and other beneficial nutrients to fill you up. Let’s face it, the sound of a crisp fresh apple when you bite into it is much more than oil fatty potato chips. Or a colorful fruit bowl of blueberries, chopped strawberries, seasonal mangoes, cashews, and yogurt is much more fulfilling than a deep fried samosa.^{1, 3}

Better weight management bonus

“Nutrient dense and keep you fuller longer” is the main point of low GI foods. Because they are low GI, they keep blood glucose under control, which translates to a controlled appetite, which leads you to being less hungry, thus preventing overeating. Often than not, low GI foods also take longer to digest, thus requiring your body to spend more energy and energy spent is calories lost. Also, Low GI Diet does not involve a lot of calories counting. It is just as simple as switching regular items with healthier counterparts.^{1, 2}

A low GI diet is not complicated to understand. Glycemic Index information is easy to look up from the many references available to you online or offline. It may look complicated at first, but it can easily be customized to personal taste or dietary needs. But keep in mind to only make major changes after consulting a Nutritionist. Nutritional supplements also can be used as an option to fill in where it is needed too. Nutritional supplements such as Glucerna have low GI formula, high in protein, fiber, 28 vitamins and minerals packed into each serving to help you achieve your diabetic nutritional goals.⁴

References:

1. https://www.healthline.com/nutrition/low-glycemic-diet#the-glycemic-index-gi
2. https://www.womenshealthmag.com/food/g20697064/low-glycemic-foods-list/
3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
4. https://glucerna.ca/en/products