Easy ways to control your blood glucose
Ever wondered why ice cream for dinner is always frowned upon?
While we have the freedom to choose what we eat, understanding the glycemic index (GI) can help us stay healthy. The order in which we eat affects our blood sugar spikes and causes those awful midday crashes. For those with pre-diabetes or diabetes, the GI index is a simple tool to help take control of your health.
Embrace the Glycemic Index
High Glycemic Index Foods
High glycemic index (GI) foods quickly release sugar into the bloodstream, causing a spike in blood sugar followed by an equally rapid drop. This can lead to fatigue, irritability, or drowsiness. These foods digest quickly and often include refined carbs like certain grains, wheat, starchy vegetables, sweetened foods, and some fruit. The highest-GI foods have the most sugar, whether natural or added.
Low Glycemic Index Foods
Low GI foods take longer to digest, slowly raising blood sugar and providing steady energy until your next meal. These foods often include protein, fat, or fiber, with protein being especially good at slowing digestion and keeping blood sugar stable for longer. Examples include meat, dairy, whole grains, non-starchy vegetables, legumes, and nuts.
Carbohydrates
Carbohydrates are classified as high (≥70), moderate (56-69), or low GI (≤55) based on their effect on blood sugar compared to pure glucose (GI=100). Some foods, like fruit and grains, can vary in GI depending on factors like sugar content and even ripeness. Moderate GI foods include certain whole grains, starchy vegetables, and some fruits.
Defeating Diabetes and Hunger
Low GI Foods Provide Energy
Low GI foods help keep you full longer and provide steady energy. They trigger the production of leptin, a hormone from fat cells that tells your brain to stop eating, reducing constant hunger. On the other hand, ghrelin, made in the stomach, signals hunger to the brain, causing those food cravings. High-protein and low-GI foods are linked to more leptin production, which can help control hunger, especially for those managing weight. High-GI foods, however, can lower leptin levels, leading to increased hunger.
Low GI Foods Lower Insulin Levels
Low-GI foods also lead to lower insulin levels. This happens because they cause only a moderate rise in blood sugar, unlike high-GI foods that spike blood sugar quickly and lead to insulin resistance over time, a key indicator in developing diabetes.
Proteins, Vegetables, and Carbs
This spring, focus on “PVC”—Protein, Vegetables, and then Carbs. This order helps reduce the impact on your blood sugar since it begins with foods containing the least sugar. Eating low-GI foods first can even help reduce the effect of high-GI foods in the same meal, leading to better blood sugar control.
Be Mindful of Beverages
Drinks like soda, sugary juices, and energy drinks can pack a sugary punch, increasing the GI of your meal. Reach for a glass of plain or lemon water during meals or wait until you’re almost finished eating. Drinking constantly during meals can increase with your stomach’s acid PH, making it harder to digest food. This can lead to bloating, indigestion, and discomfort—looks like your mom was right!
For a deep dive into satiety and the GI Index, take a look at these resources:
PubMed – A High-Protein, Low Glycemic Index Diet Suppresses Hunger;
PubMed – LOW GLYCEMIC LOAD EXPERIMENTAL DIET MORE SATIATING THAN HIGH GLYCEMIC LOAD DIET
PubMed – PVC Order
Weil Cornell medicine – Food Order Has Significant Impact on Glucose and Insulin Levels
UCLA Health – Eating in certain order helps control blood glucose
Glycemic Index.net– Glycemic Index Guide
– Lephtherie Estime, GatorCare Intern
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