What Is A Low Glycemic Diet?
When determining what foods will help us manage our type 2 diabetes, prediabetes, or otherwise help prevent either of these conditions, the topic of low glycemic foods is usually addressed. It is therefore helpful to understand exactly what low glycemic foods are and how the glycemic index is determined.
We first need to understand the role our diet plays in not only our weight but also our energy levels and overall health.
This also determines how fast we feel hungry again, any energy spikes or crashes we feel throughout the day and even our cognitive function. A low glycemic diet is not the same as a low-carbohydrate or low-fat diet but is instead a diet that focuses on how specific foods impact our blood sugar levels. This is essential for managing or preventing type 2 diabetes as it also determines how our body produces and uses insulin, diminishing or negating the risk of insulin resistance.
The glycemic index refers to how carbohydrates affect blood sugar. Specifically, it refers to the speed at which a food breaks down in the digestive tract and forms blood glucose. All carbohydrates become glucose in the bloodstream and cause a spike in blood sugar levels. This is necessary for us to have energy and for our bodies to function, fueling each cell in the body. However, not all carbohydrates are created equal. This is why it is necessary to understand how certain carbohydrates will affect our levels of blood sugar.
Determining the glycemic index of foods is remarkably straightforward. It is on a scale of 1 to 100, with 100 representing pure sugar. Typically foods ranked at 70 or higher are considered high glycemic foods, whereas foods that are rated at 55 or lower are considered low glycemic foods. Those foods that have a high glycemic index are the ones which have the fastest blood sugar response, which in turn may be harder for our bodies to handle. We can become insulin resistant and develop prediabetes or type 2 diabetes when we cause these sudden and dramatic spikes in our blood sugar. Those who already have insulin resistance will be further impaired by high glycemic foods because the body will be unable to manage the sudden surge of glucose in the bloodstream. Therefore, those who have, or are at risk for developing type 2 diabetes, should avoid foods with a high glycemic index, instead replacing those foods with ones that are lower on the glycemic scale.
As foods with a high glycemic index are the ones that cause the fastest and most dramatic surge in blood sugar, foods that have a low glycemic index have the smallest impact on our blood sugar, allowing us to maintain healthy blood sugar levels and not shock our systems with sudden spikes in glucose. Naturally, a diet in low glycemic foods is fundamental to preventing or limiting the risk of type 2 diabetes, prediabetes and insulin resistance. A study published in the National Center of Biotechnology Information (NCBI), a division of the U.S. National Institute of Health (NIH), found that obese people with prediabetes were able to reduce their risk of both type 2 diabetes and insulin resistance by combining a low glycemic diet with moderate exercise. Unlike other, more extreme diets, studies have shown that children who are on low glycemic diets tended to lose more weight and were able to feel full for longer periods of time. We should keep in mind that losing any weight, even if we already have prediabetes, dramatically lowers our risk of developing type 2 diabetes. Giving children a low glycemic diet is the equivalent of giving them a better and brighter future. When adults partake in a low glycemic diet, they are able to feel full for longer periods of time and generally lose more weight than on other diets. In addition, they may be better equipped to keep off the weight.
Unlike many crash and fad diets, the Amino Diet (a low glycemic diet) is a diet that allows for both short term and long term success. Many other diets fail because its participants are left feeling hungry or are otherwise unable to function due to lack of energy and poor nutrition. This only causes the regaining of the weight that had been lost. The Amino Diet prevents the dramatic spikes and crashes of energy because it regulates blood sugar, allowing our customers to feel full and satisfied for longer periods of time. It also helps them lose weight, again lowering the risk of developing prediabetes or type 2 diabetes.
If you would like more information regarding the Amino Diet, contact our health coaches, Toll Free, at 800-980-7208 or visit us online at www.liquidaminodiet.com
This article was authored by Dr. Humble Finsand