Do you know a healthy low-GI diet plus physical activity is the most powerful way for a person with type 2 diabetes to optimize their insulin sensitivity and maintain stable blood glucose levels over the whole day? And when you read this you will see how this type of diet increases the rate of weight loss compared to a conventional low-fat diet.
What is it?
The Glycemic Index is a measure of how fast carbohydrates hit the bloodstream. Carbohydrates are compared weight for weight.
It is important to understand not all carbohydrates have the same fuel efficiency. Many refined or simple carbohydrates, or high-GI, cause blood sugar level highs and lows. In other words they hit the bloodstream quickly, there is a period of high energy followed by a period of extremely low energy. The diabetic is then left craving more of the simple quick release carbohydrates. So I call these the fast carbohydrates.
Evaluation of the diet of people who develop diabetes compared to those who don't, show the ones with the fast carbohydrate diet most often developed type 2 diabetes. Once this condition is present, those who then eat the slow carbohydrate diet have the lowest blood glucose levels, and their triglycerides and LDL (bad cholesterol) levels fall.
Choosing slow carbohydrate food over fast carbohydrates, helps keep your blood sugars balanced and they contain the fiber and minerals usually removed in making their counterpart. An example is whole wheat bread (slow) and white bread (fast).
Foods containing slow carbohydrates are:
pasta
whole grains
legumes (beans)
They release glucose more gradually into the bloodstream and have a low-GI. The slow and steady digestion of these produces a smoother blood sugar curve, giving a feeling of fullness and reduced disturbance to insulin and blood sugars.
You don't have to just eat slow carbohydrates to get the health benefits, the two groups can be combined and the overall response is between the two.
It is known that a diet based on slow carbohydrate choices will:
reduce blood glucose spikes
improve insulin sensitivity
improve blood cholesterol levels
increase feelings of fullness after eating
reduce hunger between meals
increase the weight loss rate
help prevent weight gain over a longer period
Renovate your diet by:
substituting with slow carbohydrate food
being aware of the quantity of carbohydrates you eat
Low-GI foods will help you manage your Type 2 diabetes and your weight.
Would you like to discover more about 'How to Heal Type 2 Diabetes'?
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Beverleigh Piepers is a registered nurse who would like to help you understand and live easily with your Type 2 Diabetes. Knowledge is power and it is knowledge you will need to make wise decisions about the choices affecting your life and health.
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