Glycemic index is a number that gives an idea about how quickly your body converts the carbs into glucose. It is possible that two food with an equal amount of carbohydrates can have either the same or different glycemic index, depending upon the carbohydrates level of the food. The higher the glycemic index, the higher the impact the food has on the blood sugar.
70 and above = High (more effective)
56-69 = Average
55 or below = Low (less effective)
You should research a bit on the glycemic index of the food before consuming to lower the blood sugar level. You may even consult a nutritionist for a custom diabetic diet plan. Include the food with the low glycemic index in your diet as they are slowly digested, metabolized and absorbed and results into a slower rise in the blood glucose levels.
It is the ranking of the carbohydrates present in the food that gives an estimation of how much blood glucose will be raised by that food. One unit of glycemic load is equivalent to one gram of glucose consumed. It gives a clear picture of how food affects the blood sugar level. For instance, any fruit like watermelon (per serving) has a glycemic load of only 5 whereas its glycemic index is 80.
Glycemic load diet
It is good to pay attention to both the glycemic load and glycemic index. As sudden spikes in blood sugar level may affect the body organs either slowly or rapidly. The higher the carbohydrates in your diet plan, the messier the glycemic load and glycemic index would be. The portion size will decide the numbers of these indexes. Thus, it is a complex thing to watch out what to eat and what to not.
If you are hyperactive and carry out heavy workouts, you do not need to worry about the food affecting the blood sugar. The best time to have quick-absorbing carbs is before and after the workout. Count on the calories you acquire from whatever you consume and your job is done. Keeping an eye on the GL and GI indexes is the most you can do for leading a healthy life.
Why Should You Follow a Low GI Diet?
1. It reduces weight and lowers down the blood sugar level automatically.
2. The cholesterol levels are reduced and it will not affect the sugar levels of the body.
3. It reduces the heart attack risks and thus you can lead a healthy and carefree life.
4. It refuels carbohydrates after an intense workout and manages the sugar levels.
The Bottom Line
Low glycemic index food intake is beneficial as compared to food with a higher glycemic index. But making a dedicated diet chart might be a tedious task. Managing a healthy weight is important for keeping blood sugar at the place. Thus, research a bit and prepare a diet chart (keeping the portion size in mind) that suits your disorder the best.