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Glycemic index and Glycemic load questions
Posted on 3/3/15 at 10:15 am
Posted on 3/3/15 at 10:15 am
I had an annual physical yesterday, and although I don't actually have diabetes, my doctor recommended me paying a bit more attention to what I eat in terms of the Glycemic Index.
Is anyone else here managing their diet with an eye on this? I've already found it a bit confusing, as there seems to be the related concept of Glycemic load, which sort of provides an adjusted number to measure the foods by.
I was surprised to see "converted" (i.e. "parboiled") white rice on the list as low on the GI. Conversely, I was distressed to see that something seemingly healthful such as bran flakes are high.
Any other hidden gems I might not be aware of? TIA
Is anyone else here managing their diet with an eye on this? I've already found it a bit confusing, as there seems to be the related concept of Glycemic load, which sort of provides an adjusted number to measure the foods by.
I was surprised to see "converted" (i.e. "parboiled") white rice on the list as low on the GI. Conversely, I was distressed to see that something seemingly healthful such as bran flakes are high.
Any other hidden gems I might not be aware of? TIA
1
Posted on 3/3/15 at 11:02 am to Big Scrub TX
Food ranked high on the Glycemic Index may represent a huge portion of a food because GI is not based on standard serving sizes. Basically, if a food is ranked high on the glycemic index it has readily available carbohydrate for quick absorption. However, the same food can have a low glycemic load because there may not actually be much total carbohydrate in a given serving of that food. A low GL is the better indicator that a food won't have much impact on blood glucose levels.
Read more: LINK
Diabetics and pre-diabetics should chose whole grains and foods with more fiber to keep their blood sugar stable throughout the day. Fiber takes longer to digest and stays longer with you, in turn steadying your blood sugar. Food like candy and white bread, high in simple sugars break down very quickly raising the blood sugar fast. Hope this helps you :)
Read more: LINK
Diabetics and pre-diabetics should chose whole grains and foods with more fiber to keep their blood sugar stable throughout the day. Fiber takes longer to digest and stays longer with you, in turn steadying your blood sugar. Food like candy and white bread, high in simple sugars break down very quickly raising the blood sugar fast. Hope this helps you :)
This post was edited on 3/3/15 at 11:08 am
Posted on 3/3/15 at 1:22 pm to Hey_Babycakes
quote:
Hey_Babycakes
Thanks!
You'll notice in that ADA link I provided that they rate "whole wheat" bread as "medium". To get all the way to "low" it has to be "stone-ground whole wheat". It gets complex so quickly...
Posted on 3/3/15 at 1:37 pm to Big Scrub TX
It does...
Also look for these stamps on boxes. Great indicators for just how much fiber you are actually buying. Look for the 40g or more.
Also look for these stamps on boxes. Great indicators for just how much fiber you are actually buying. Look for the 40g or more.
Posted on 3/3/15 at 1:40 pm to Big Scrub TX
We mostly eat a low GI diet. Gave up white rice, bread, spaghetti, beer, potatoes, sugar, etc. Now we eat a lot of beans, meat of all kinds, vegies, etc.
Posted on 3/3/15 at 3:00 pm to Nawlens Gator
lean protein, non starchy veggies and fruits and brown rice and sweet potatoes is all we eat
I do eat some high starchy stuff but try to limit it
I was surprised how much sugar was in corn, bananas, etc.
at the end of the day, weight fluctuation is all about calories in vs calories out, however in your situation you need to control blood sugar
not sure on your weight but it really helps to lose weight so your body produces more insulin
I do eat some high starchy stuff but try to limit it
I was surprised how much sugar was in corn, bananas, etc.
at the end of the day, weight fluctuation is all about calories in vs calories out, however in your situation you need to control blood sugar
not sure on your weight but it really helps to lose weight so your body produces more insulin
Posted on 3/3/15 at 3:42 pm to dallastiger55
quote:
at the end of the day, weight fluctuation is all about calories in vs calories out, however in your situation you need to control blood sugar
not sure on your weight but it really helps to lose weight so your body produces more insulin
I am a very skinny person and pretty active. So I'm good on those. I do like sugary foods though as well as having some family history. This is more a preventative thing for me. I really hope I don't get diabetes. I hope I am just being over-cautious.
Posted on 3/3/15 at 3:42 pm to Nawlens Gator
quote:
Gave up white rice
Again, the ADA website on GI seems to say that "parboiled" white rice is even better for you in this regard than brown rice. I had never even heard that term before!
Posted on 3/3/15 at 3:49 pm to Big Scrub TX
Paraboiled rice is minute rice and other products that you just have to microwave to prepare
Posted on 3/3/15 at 3:58 pm to iAmBatman
quote:
Parboiled rice is minute rice and other products that you just have to microwave to prepare
I don't think it necessarily has to be that...does it?
Posted on 3/3/15 at 4:04 pm to Big Scrub TX
Posted on 3/3/15 at 6:24 pm to iAmBatman
That doesn't say anything about it being "minute rice", which I take as slang for lower quality fare. Yes, it can be prepared faster.
Posted on 3/3/15 at 8:22 pm to Big Scrub TX
LINK
quote:
Parboiled rice is white rice that has been "pre-cooked" before being packaged. Minute Rice is par-boiled. This means you can cook it in just a few minutes, versus 20-30 minutes for brown or white rice.
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