The Sugar Science – The two D’s – Diabetes & Diet
When we hear the term “Diabetes,” the term “Diet” often comes to mind. We assume that controlling sugar levels requires reducing or eliminating sweets, cutting out rice and switching to wheat, or strictly following a “no-carb diet.” However, managing diabetes effectively goes beyond these common assumptions.
Apart from medications, exercise, and stress management, our food pattern significantly impacts blood sugar levels. The crucial question is: what should we eat or avoid to manage diabetes effectively?
To manage blood sugar effectively, it’s essential to understand the glycemic index (GI) and glycemic load (GL) of the foods we eat.
Glycemic index indicates how rapidly a specific food raises glucose levels. Foods with a low GI produce a gradual and consistent increase in glucose levels.
However, GI has a limitation: it only considers the effect of a specific quantity of a single food without considering other foods consumed in the same meal.
This is where glycemic load comes in – it considers all foods eaten together and their portion sizes, giving a clearer picture of how a meal affects blood sugar.
When choosing regular foods, choose whole grain brown rice over white rice to regulate blood sugar levels. Also, limit processed foods, which can negatively impact blood glucose.
A doctor’s guidance is essential for a healthy and effective diet.