What is the impact GI food on diabetes?

WHAT IS GI FOOD?

GI stands for Glycemic Index, a system that ranks foods based on how they affect blood sugar levels. Foods are measured on a scale from 0 to 100. The scale shows how quickly carbohydrates in these foods turn into glucose (sugar) and enter the bloodstream.

GI Classification:

– High GI Foods (70 and above): These foods cause a rapid spike in blood sugar. Examples include white bread, sugary drinks, and some cereals, biscuits and sweets.

– Medium GI Foods (56 to 69): These have a moderate impact on blood sugar. Examples include whole wheat bread and brown rice.

– Low GI Foods (55 and below): These foods lead to a slower, steadier increase in blood sugar. Examples include fruits like apples, vegetables, and legumes like lentils.

 

How Does the Glycemic Index Work?

The Glycemic Index measures the rate at which carbohydrates in a food raise the blood glucose level.  When you eat something, your body breaks down the carbohydrates into glucose, which enters the bloodstream. Foods with high GI cause a quick, sharp rise in blood sugar because they are rapidly digested and absorbed.

Conversely, low GI foods are digested and absorbed more slowly. This results in a gradual increase in blood sugar levels, which helps maintain more stable blood glucose levels over time.

 

 

Why is GI Food Important?

A steady blood sugar level implies a steady flow of energy.  Therefore, to secure enough energy for strenuous physical activities it is important to eat the right kind of food to supply the needed energy. 

Knowing the Glycemic Index of different foods is vital for managing blood sugar levels, particularly for people with diabetes. Blood sugar spikes can be harmful, so consuming low GI foods can help keep blood sugar levels steady.

 

 

The Effect of Low GI Foods on Diabetes

Diabetes is a condition where the body either doesn’t produce enough insulin (Type 1 diabetes) or doesn’t use insulin effectively (Type 2 diabetes). Insulin is a hormone that helps regulate blood sugar levels. Managing blood sugar levels is crucial for people with diabetes to avoid complications like heart disease, nerve damage, and vision problems.

 

How low GI food help people with diabetes:

  1. Better Blood Sugar Control:

Low GI foods lead to a slower release of glucose into the bloodstream. This helps prevent rapid spikes in blood sugar levels, which is beneficial for people with diabetes. By choosing low GI foods, individuals can achieve better blood sugar control throughout the day.

  1. Improved Insulin Sensitivity:

Consuming low GI foods can help improve insulin sensitivity. This means the body uses insulin more effectively, which is particularly helpful for people with Type 2 diabetes. Improved insulin sensitivity can reduce the need for medications and help manage the condition more effectively.

  1. Weight Management:

Low GI foods often keep you feeling full longer, which can help with weight management. Maintaining a healthy weight is important for diabetes management because excess weight can make it harder for the body to regulate blood sugar levels.

  1. Reduced Risk of Complications:

By keeping blood sugar levels stable, low GI diets can help reduce the risk of diabetes-related complications. This includes lowering the risk of cardiovascular diseases, which people with diabetes are more prone to.

Amazing low GI Pods

Nature provided a wonderful answer towards stable blood sugar levels, from the pods of the Prosopis tree, which grows in the harsh, arid Northern Cape Province.  It bears its “fruit” in the shape of a long, pod-shaped legume.  Manna Blood Sugar Support’s main ingredient is the flour from these pods.  The special combination of essential sugars, dietary fibre, minerals, and protein is what causes this product to be superior to any other blood sugar support product on the market.

When taken with food, the supplement gels with the food in the stomach to reduce the rate at which glucose from the food is released into the bloodstream.

 

 

Manna-Brew is a delicious warm drink, brewed like coffee, also made from the pods of the Prosopis tree which lowers the GI of the food, when taken with food.

In other words, the product helps to reduce the glycemic index of the food and drink you consume by up to 43%.

Thus, in short – it helps energy to be slowly released.

Practical Tips for Including Low GI Foods in Your Diet

  1. Choose Whole Grains:

Instead of refined grains like white bread or pasta, go for whole grains such as brown rice, quinoa, and oats. Whole grains have a lower GI and offer more nutrients.

  1. Eat Plenty of Vegetables:

Most vegetables have a low GI and are rich in fibre, vitamins, and minerals. Leafy greens, peppers, and carrots are great choices.

  1. Incorporate Fruits Wisely:

While fruits have natural sugars, many are still low GI. Apples, berries, and oranges are good options. However, be cautious with fruits like watermelon and pineapple, which have a higher GI.

  1. Include Legumes:

Beans, lentils, and chickpeas have a low GI and are excellent sources of protein and fibre. They can be a great addition to salads, soups, and stews.

  1. Use Lean Proteins:

Proteins like chicken, fish, and tofu have a minimal effect on blood sugar levels. Combining them with low GI carbohydrates can help balance meals.

Example of a Low GI Meal Plans

Here’s a simple meal plan featuring low GI foods:

– Breakfast:   Oatmeal topped with fresh berries and a sprinkle of nuts.

– Lunch:  A salad made with mixed greens, chickpeas, cucumbers, tomatoes, and a light olive oil vinaigrette.

– Snack:   An apple with a small handful of almonds.

– Dinner:   Grilled chicken breast with a side of quinoa and steamed broccoli.

– Manna Health offers a free online Diabetes recipe book, with tasty recipes, meal planning and low GI food ideas.

In a nutshell

Incorporating low GI foods into your diet can have a positive impact on blood sugar control, insulin sensitivity, and overall health, especially for those managing diabetes. By choosing foods that have a slower effect on blood sugar levels, you can help keep your blood glucose levels stable and reduce the risk of complications. Remember, a balanced diet combined with regular physical activity is the answer to effective diabetes management and overall well-being.

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