Carrying a few extra pounds can spell disaster in the long run. Medical studies have shown that being obese can trigger the onslaught of various diseases, diabetes being one of the major effects.
According to the most recent National Diabetes Fact Sheet released by the American Diabetes Association last January 2011, about 8.3% of the total United States population in 2010 have been diagnosed or is currently suffering from diabetes at varying degrees. In fact, about 18.8 million have already been positively diagnosed and another 79 million have been categorized as being in the pre-diabetes stage. Studies show that those in this state have a higher possibility of their conditions turning into full blown diabetic diseases.
Diabetes is no laughing matter. Once one is diagnosed, it never leaves and stays with the person throughout his lifetime. This illness, if left unchecked, consequently leads to instances of heart diseases and possibly stroke; instances of high blood pressure; and more often than not, blindness. Not only that, health maintenance through constant medication can also become a heavy financial burden to sufferers and their families.
With society becoming more and more conscious of their overall health and well-being, its no wonder that supplements and exercise equipment have been selling like hotcakes. As they say prevention is definitely better than cure. So why not nip the problem at the bud, before the initial symptoms even manifest itself?
Some believe that with proper and constant exercise alone, one can already be assured of a healthy body, not taking into consideration the junk they consume everyday. However, having a balance meal and choosing the right food is also detrimental in ensuring good health. One should take note of the glycemic index food list to further help them understand how the everyday nutritional choices they make affect their bodies in the long term.
What exactly is the glycemic index food list?
The glycemic index (GI) measures the effects of various carbohydrates on a person’s blood sugar level. Developed by Dr. David Jenkins and his University of Toronto colleagues in the early 1980s, they determined that food full of carbohydrates and that break down quickly during digestion are released more quickly into the bloodstream. These items they classified as having high GI levels. On the other hand, food that are break down more slowly and are gradually released into the bloodstream have lower GI rates.
Those suffering from diabetes have been advised to constantly be aware of their food’s glycemic index level. Foods that rate lower in the index usually equate to lower insulin demand and may improve one’s blood glucose control in the long run. Foods that rate high in the GI scale causes a faster rise in blood glucose levels, hence is recommended for energy recovery after a strenuous workout or for a person who is suffering from hypoglycemia.
Items located in the glycemic index food list can be classified into three levels. First is low or those with a GI range of 55 or less. Most fruits, vegetables, legumes and whole grains are classified under this level. Whole wheat products, basmati rice and sweet potato are under the medium or those having GI levels between 56 to 69. Foods that rate high in the GI index, or those with a rating of 70 and above, include baked potatoes, white bread and some breakfast cereals.
Taking note of the glycemic index food list can help everyone, not only diabetics, in living a healthy lifestyle. Coupled with proper exercise, there is no reason why one cannot enjoy life to the fullest.