Living With Type 2 Diabetes
Glycemic Index Food Guide
The Glycemic Index Diet was designed to help people with diabetes control their blood sugar levels. The diet focuses on carbohydrates, with the goal of eating foods that produce a steady rise in blood sugar instead of the spike in blood sugar created by eating foods that are quickly digested. Due to the high fiber content of most foods in the glycemic index, those following the diet often feel fuller and are able to lose weight without feeling hungry.
What is the Glycemic Index
Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating. Foods are measured against pure glucose, which has a value of 100 on the index. The index ranges from 0 to 100 with:
0-55 = Low-GI
56-69 = Medium-GI
70-100 = High-GI
What Does It Really Mean
High GI: Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels.
Medium GI: Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI: Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady.
How Important is it For Your Health
Low GI Diets are important in reducing the risk factors of developing Type 2 diabetes, heart disease and other degenerative diseases.
If you’ve been diagnosed with diabetes, low GI diets can improve lipid and glucose levels, maintain more stable insulin levels and reduce insulin resistance, which reduce the risk of long term diabetes related complications.
Pulses: a Superfood That Might Surprise You
A pulse is an edible seed that grows in a pod. Pulses include all beans, peas and lentils, such as:
- baked beans
- red, green, yellow and brown lentils
- chickpeas (chana or garbanzo beans)
- garden peas
- black-eyed peas
- runner beans
- broad beans (fava beans)
- kidney beans, butter beans (lima beans), haricots, cannellini beans, flageolet beans, pinto beans and borlotti beans
Why Include Pulses to Your Diet
Pulses are a great source of protein and iron.
Pulses can be added to soups, casseroles and meat dishes to add extra texture and flavour. This means you can use less meat, which makes the dish lower in fat.
Pulses are also a starchy food and add fibre to your meal. Eating a diet high in fibre is associated with a reduced risk of heart disease and type 2 diabetes.
Pulses are often purchased in bottles or cans. Make sure to check the label and choose ones that have no added salt or sugar.
Food Shopping
Glycemic Index Food Guide
Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with greater and more sustained energy levels. If you’re looking to either lose weight or maintain your existing weight, a low GI lifestyle is the perfect option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI foods may show immediate benefits.
Remember that food is fuel for our bodies – eat well and your body will reward you.
The glycemic index (GI) is a scale that ranks a carbohydrate-containing food or drink by how much it raises blood sugar levels after it is eaten or drank. Foods with a high GI increase blood sugar higher and faster than foods with a low GI.
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