Organizing the low glycemic index diet – the facts and the benefitsWhat is a low glycemic index diet? Why am I advised to follow it? If I decide to follow this diet, how may I organize my meal in order to keep my blood sugar under control?Actually, this diet is based on the following principle: “Not all the carbs are created equal”. This means that exist different type of carbohydrates or sugars which affect differently your blood sugar levels. So, there exist a group of carbohydrates which may quickly raise your blood sugar levels, causing a “peak” of them. Meanwhile, the carbs of the other group, affect your blood sugar very little, and of course they do not cause this “peak”. Another thing I want you to remember is that, when talking about a low glycemic index diet, you must understand what a glycemic index is and how it affects your blood glucose. To be more specific, the glycemic index measures how much your blood sugar levels are increased when a portion of 50 grams of carbohydrates is digested compared to pure glucose affect (which glycemic index score is about 100). As you may probably see, if you follow this low glycemic index diet, you may consider yourself in peace of having your diabetes under control. That's great, don't you think so? Low glycemic index diet – the clinical facts In a research study carried out in Toronto by Dr. David A. Jenkins, MD, Professor of nutritional sciences at t. Michael's Hospital, two groups of dieters were included. The patients of the first groups were undergone a low GI diet. They were advised to eat plenty of peas, legumes, nuts, lentils, oatmeal, barley, rice and pasta. Also they were advised on cooking methods when prepare their dishes. So, they were advise only to briefly boil their dishes. The food given were monitored in order to keep the post-meal blood sugar “peak” as low as possible and not to cause problems. The other group was advised to eat more traditional carbs such as breakfast cereals, whole-grain breads, potatoes, brown rice. Both groups of dieters were advised to limit saturated fats and trans fat, together with white flour. Both of them were given three servings of fruits and five servings of vegetables a day. To the low GI dieters were avoided tropical fruits like bananas, mango, pineapple (considered as foods with higher GI scores). Both of groups were undergone this type of diets for about six months. At the end of the study, both of groups had succeed to lose the same amount of weight. More improvement in the blood sugar levels, were shown in the low glycemic index diet group. The same improvement was shown for the heart disease risk factors for this group too. The study also acknowledges the fact that the differences in between the two groups of dieters were pretty modes; however the study reveals the importance of using the low glycemic index diet in those diabetics high motivated and need a strict diabetes management. At the end, I want to remind you that diabetic diet plan cannot work alone, although you might have chosen the best diabetes diet . Other lifestyle changes you must take into account, especially when it comes to quit the bad habits such as smoking . SOURCES: Jenkins, D.A., The Journal of the American Medical Association, Dec. 17, 2008; vol 300: pp 2742-2753. David A. Jenkins, MD, St. Michael's Hospital; professor of nutritional sciences, University of Toronto.
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