Glycemic Index and Diabetes Mellitus

Glycemic Index

Definition of Glycemic Index

• Glycemic Index is defined as a system where foods are classified according to their breakdown into carbohydrates, and in turn, these split into simple sugars (Glucose) and enter the bloodstream.
• A low Glycemic Index means a smaller rise in the blood glucose level.

Benefits of a low Glycemic Index diet:

1. Low Glycemic Index foods help to control the blood glucose level.
2. Low Glycemic Index foods contain more fibers, so keep feeling the fullness of the stomach.
3. Low Glycemic Index foods help to lose weight.
4. Low Glycemic Index foods make you less tired and lethargic.
5. Low Glycemic Index foods increase physical endurance.
6. Reduce insulin level.
7. Lower cholesterol level.
8. It helps to control appetite.
9. It lowers the risk of heart disease and diabetes mellitus.

Low Glycemic index diet advantages

Healthy diet principles:

1. Try to eat different groups of foods. Try to maintain a balance in different groups of foods.
2. Try to eat regularly at the same time and never miss a meal.
3. Try to eat more fruits and vegetables, at least 4 to 5 portion/day.
4. Try to choose a high-fiber diet and whole wheat products.
5. Try to eat fish 3 to 4 times/week.
6. Try to use healthy fats like:
   1. Avocado.
   2. Olives and olive oil.
   3. Raw nuts.
   4. Raw seeds.
   5. Lean white meat.
   6. Beans.
   7. Chickens.
7. Following the above rules will give your body all essential nutrients like proteins, vitamins, fats, fibers, and minerals.

Importance of carbohydrates:

1. Carbohydrates are a vital source of energy for our body and are found in all plants and foods like fruits, vegetables, grains, and cereals.
2. Carbohydrates are converted into glucose, and that is the source of energy for:
   1. Universal fuel for our body cells.
   2. This is the sole energy source for RBCs.
   3. This is the source of the brain and fetus.
   4. It is the source of energy for our body muscles, especially during exercise.
3. Do not ignore complex carbohydrates. Always think about a low Glycemic index diet. Also, keep attention to high glycemic index carbohydrates.

Glycemic index and carbohydrates

Glycemic index rating:

1. The glycemic index rates carbohydrates foods from 0 to 100, depending on the rise in blood sugar (Glucose) level.
2. Rise in the blood sugars graded into:
   1. The dramatic rise in glucose level.
   2. A moderate rise in glucose level.
   3. Low rise in glucose level.
3. One should aim at the low glycemic index diet.
4. These foods are classified on the basis of glycemic index as follows:
   1. Foods that take longer to absorb are rated as <55.
   2. Foods that take a moderate amount of time to be absorbed are rated as 55 to 70.
   3. Foods that are quickly absorbed are rated >70.

Glycemic index ratings

• We will see the list of these three groups of foods.
• The group is worse foods are quickly absorbed and may give rise to a spike in the glucose in the blood.
• We should try limiting foods with a glycemic index of <50.

The glycemic index (GI) of good foods (GI <55):

The glycemic index (GI) of bad foods (GI 55 to 70):

The glycemic index (GI) of worse foods (GI >70):

How to start a Low glycemic index diet:

1. When you start a low glycemic diet, start with the following:
   1. Eat more vegetables and fruits. Try to use legumes and whole-grain products, like barley and oats.
   2. Pay attention to the bread and cereals glycemic index. American diets have mostly high glycemic index.
   3. Try to minimize refined flour products and starches like pastries, cakes, cookies, rolls, and crackers. Do not consider their fat contents and sugar contents.
   4. Avoid high glycemic foods like pretzels, rice crackers, crackers, and corn chips.
2. Always check the glycemic index of the things you are eating.
   1. You may find that most of the common brand cereals may have a high glycemic index of >70.
   2. Always try to find low glycemic index (GI) bread.
   3. Eat fruits as snacks and drink low-fat milk and low-fat yogurt.

Summary of the foods according to the glycemic index: