Type 2 diabetes – 5 high glycemic foods to avoid
the Glycemic index It is a measure of how quickly a particular food increases blood sugar levels, and is used as a reference for many patients with type 2 diabetes as a guide for making food choices that support a healthy lifestyle.
The most indicative indicator is sugar level in blood, which measures how eating a normal portion of the same food actually affects blood sugar, by taking into account total serving size and the carbohydrate composition of that food. Some foods with an ostensibly high glycemic index, such as watermelon, may actually have very little effect on actual blood sugar, since they are made up almost entirely of water – so there is relatively little carbohydrate content in this food that actually affects blood sugar levels.
When looking at the glycemic load of foods, keep in mind…
- The ranking of over 20 foods is considered high glycemic load;
- Anything below 10 is a low glycemic food.
You might be surprised to learn that some common foods rank very high on glycemic load but have easy alternatives that rank much lower. Check out five foods you should avoid — and five great alternatives that are more convenient to enjoy…
- dates. Dates have a surprisingly high glycemic index of 42 – one of the highest of all fruits! In many recipes calling for dates, you can easily substitute peach, A food with a low glycemic index comes in at just 10. The delicious plums can be mixed into dessert recipes or eaten as whole snacks. Moderation, as always, is key, but it’s a great alternative to a flirty date.
- bagel. Even a 2-ounce serving of white bread, which is only half of the bread, rates the glycemic load as 23. Unfortunately for many, bread is the breakfast of choice because it’s convenient and can be eaten on the go. Instead, choose a slice of whole grain bread, Which has a hearty glycemic index of much more than 7. Spread a little sugar-free jam on a toasted slice of whole grain bread, and you’ve started your day on the right foot.
- Raisin bran. The popular breakfast cereal has “bran” in the name, so it must be healthy, right? not necessarily. Raisin bran is a high-glycemic food, due to the raisins and added sugars in the ingredients. However, the cereal brand All bran It is a low glycemic alternative, ranking only 9th. Choose this cereal in place of a high-fiber, low-glycemic breakfast.
- Snickers bar. This irresistible chocolate candy bar is not surprisingly high in glycemic index – most fast foods are, too. With your rank of 19, you should know that you better indulge in these things, as they will raise your blood sugar levels. What might surprise you is Peanut M&M’s It is a low glycemic food, with a low rating of only 6! It’s the whole peanuts in an M&M’s bar and the low amount of added sugar helps balance out the carbohydrate composition of M&M’s. As always, a few nuts go a long way in stabilizing the sugars and starches in your bloodstream.
- Pancakes. Weekend mornings are special to us because of the special rituals we indulge in – falling asleep, sipping hot coffee, and enjoying warm pancakes. The pancakes, however, rank extremely high in the glycemic load…39! Instead, serve a warm bowl of oatmealAnd which has a glycemic load rating of only 13. To make it special, add a few sprinkles of cinnamon, a drizzle of vanilla extract, and a small handful of fresh berries and nuts.
