If you’re dealing with diabetes, you probably know that the goal is to keep your blood sugar levels as normal as possible to stay healthy and not have too many complications from the disease. But what does normal mean? And how do you know if your blood sugar level is normal or not? What’s the point of keeping your blood sugar normal, anyway? Learn more about what it means to have normal blood sugar and how to manage it effectively with this helpful article on maintaining healthy blood sugar levels in your body.
What is Glycemic Index (GI)?
Glycemic Index (GI) is a score from 0-100 assigned to foods based on their ability to raise a person’s blood glucose levels. Specifically, foods with a higher GI rating are more likely to cause spikes in insulin and/or glucose than lower-GI foods. To sum up: low = good, high = bad. How do you calculate Glycemic Index (GI)? It depends on who you ask, but most sources use data collected by a study at the University of Toronto in 1981.
What is Glycemic Load (GL)?
Glycemic load (GL) ranks carbohydrate-containing foods based on their effects on blood glucose levels. The scale takes into account both the quantity and quality of carbohydrates in a serving, as well as its glycemic index.
Foods that have a high glycemic index have more impact on blood glucose levels than those with a low GI; these are considered high GL foods.
Why does GI matter?
If you have diabetes, or if you’re pre-diabetic, managing your blood glucose levels can be a challenge. A healthy diet and exercise can help, but some other factors can help—if you understand them.
The Glycemic index is one of these factors; learn more about normal blood sugar. And when and why should GI matter to anyone who wants to lose weight and maintain normal BG levels?
How can you test your GI levels?
The GI stands for glycemic index, which measures how quickly carbohydrates are broken down and absorbed into your bloodstream.
- The higher a food’s GI number, or glycemic load, means that its carbohydrate content triggers a rapid spike in blood glucose levels and causes elevated insulin levels.
- Insulin spikes can lead to weight gain, decreased energy and focus, mood swings, and fatigue—not to mention the eased risk of heart disease. Read up on different low-GI foods here.
Does this mean I shouldn’t eat anything with more than a 55 GI index?
The Glycemic index, or GI, measures how quickly and at what rate a food turns into glucose in our bloodstream.
All people need to understand their normal level of GI as it can be directly linked with maintaining an active lifestyle and a healthy weight. If you have high blood sugar levels (hyperglycemia), then more insulin may be required to balance out these levels; which can lead to diabetes and other health problems over time.
What about Fructose, isn’t that bad for us too?
Fructose, a simple sugar found in fruits and honey, can trigger insulin secretion and has been linked to weight gain.
- The amount of fructose we eat doesn’t seem to make a difference for most people, but for those who are insulin-resistant or obese, it may be worth restricting foods high in fructose.
- That means reducing sources like agave syrup and soda. However, there isn’t much evidence that fructose increases your risk of heart disease or diabetes any more than other types of sugars.
What foods should we be aware of in our daily diet when trying to keep our GI/GL levels low?
Many foods can raise our blood sugar levels in an unhealthy way. Knowing which foods may have a great impact on our GI/GL values will help us make informed decisions when deciding on our meal plans.
Some of these high GI/GL foods include Bread, pasta, cereals (especially cold), rice, and potatoes. On top of that, donuts and other sweets will also cause a spike in GI/GL levels as well.
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