sugar levels tested or heard about eating to balance blood sugar?
wondered about the science behind how foods affect blood sugar?
importantly, which foods affect your blood sugar more than others?
and glycemic load. And it’s not boring, promise!
to pay attention to foods that are high on the glycemic index or high glycemic
load. And if you’re at risk of blood sugar issues, pancreas conditions, or even
diabetes this is IMPORTANT for you to know. And if you aren’t and don’t want to ever be, this is important too.
Does it matter?
begin with “glycemic.” That’s one tip that they have to do with
sugars and carbs. Not only how much sugar is in foods, but more importantly,
how it affects your blood sugar levels.
on the glycemic index (GI) and high in glycemic load (GL), tend to increase the
risk of diabetes and heart disease.
potatoes and grains are digested into sugar; this is because starch is just a bunch
of sugars linked together. Digestive enzymes break those bonds so that the
sugars become free. Then those sugars affect your body the same way that eating
sugary foods do.
is “glycemic index” (GI).
“indexes” (or compares) the effect that different foods have on your
blood sugar level. Then each food is given a score from 0 (no effect on blood
sugar) to 100 (big effect on blood sugar). Foods that cause a fast increase
in blood sugar have a high GI. That is because the sugar in them is quickly
processed by your digestive system and absorbed into your blood. They cause a
“spike” in your blood sugar.
pure glucose is given a GI rating of 100. On the other hand, chickpeas are
right down there at a GI of 10.
under 55; moderate is 56-69, and 70+ is considered a high GI food.
how fast a carbohydrate containing food is digested and raised your blood
sugar. It’s not a measure of the sugar content of the food.
affect your blood sugar level depend on other components of the food. Things
like fiber and protein can slow the release of sugar into the bloodstream, and
this can make even a high-sugar food, low on the GI scale.
keeping your blood sugar levels stable because they don’t increase your blood
sugar level as fast.
food has a GI of higher than 100? (Think of something super-starchy) White
potatoes! They have a GI of 111.
into account how quickly your blood sugar “spikes”, but it looks at how high
that spike is. Basically, how much the food increases your
how much sugar is actually in the food. Second, how much of the food is
bananas and oranges:
Serving size (g)
GL per serving
Publications, Glycemic index and glycemic load for 100+ foods
orange have almost the same glycemic index.; this means they both raise your
blood sugar in about the same amount of time.
the blood sugar twice as high (11) as the orange does (5). So, it contains more
overall sugar than the same amount (120 g) of orange.
A GL of 11 is not high at all. Please keep eating whole fruits. This is an easy example.
the effects that foods have on their blood sugar. People who have diabetes or
pre-diabetes conditions like insulin resistance need to be aware of the glycemic index and
glycemic load of foods they are eating regularly.
factors to consider when it comes to blood sugar. Some high GI foods are pretty
good for you but if you want to reduce the impact on your blood sugar, have
them with a high-fiber or high-protein food. That’s why I always talk about eating with a fiber food or protein.
imbalances or diabetes, you should probably be aware of the GI and GL of your
heart disease, you might try swapping out some higher GI/GL foods and replacing
with lower GI/GL foods.
have for you.
together in a bowl.
jar (to make the dressing) with a tight-fitting lid and shake vigorously.
Add chopped avocado for even more fiber and healthy fat.