Type 2 diabetes means your body does not produce enough insulin to regulate blood sugar levels. Blood sugar – the main type of sugar found in blood – can inflict damage on the body if left to rise uncontrollably. The resulting damage doubles up as the first perceptible warning signs of type 2 diabetes for most people. Fortunately, a person can minimise their risk by following the low-GI diet. What is it?
In a study published in the US National Library of Medicine National Institutes of Health, low-glycaemic index diets for type 2 diabetes were analysed.
The study searched PubMed, the Cochrane Library, EMBASE, and clinical trials registries for published and unpublished studies up until March 1, 2019 relating to GI diets and its ability on blood sugar levels.
The results showed low-GI diets were effective at reducing glycated haemoglobin (HbA1c), fasting glucose, BMI, total cholesterol, and LDL, but had no effect on fasting insulin, triglycerides, or insulin requirements.
The reduction in fasting glucose and HbA1c was inversely correlated with body weight.
The greatest reduction in fasting blood glucose was seen in the studies of the longest duration.
“Low-GI diets may be useful for glycaemic control and may reduce body weight in people with prediabetes or diabetes,” concluded the study.
In another study with the US National Library of Medicine National Institutes of Health, glycaemic index in the diet of European outpatients with diabetes was analysed.
The study said: “The relation of the GI to serum cholesterol (total, LDL, and HDL), and fasting triacylglycerol was analysed in 2810 people with type 1 diabetes.”
It concluded that the study in European patients with type 1 diabetes showed that a lower dietary GI is related to lower Hb A(1c) concentrations, independently of fibre intake.
What is the glycaemic index in foods?
The glycaemic index (GI) indicates whether a food type raises blood glucose levels quickly, moderately or slowly.
This means it can be useful for a person living with diabetes.
Certain carbohydrates are digested and absorbed at different rates, and GI is the ranking of how quickly each carbohydrate-based food or drink impacts the blood glucose levels.
The GI index runs from 0 to 100 and usually uses pure glucose, which has a GI of around 100, as the reference.
Slowly absorbed carbohydrates have a low GI rating and foods included in this are fruits and vegetables, unsweetened milk, nuts, pulses, and some wholegrain cereals and bread.
When it comes to foods which have a low GI rating and help keep blood sugar low, avocados are one of the best.
Medical News Today said: “Polyunsaturated fatty acids and monounsaturated fatty acids are important components of a healthy blood sugar eating plan and avocados could help improve insulin sensitivity.”
Other foods include tuna and fish, sour cherries, leafy green vegetables, blueberries, almonds, whole grains and eggs.
Foods with a high GI and best avoided if living with type 2 diabetes include sugar and sugary foods, white bread, white rice and potatoes.
This post originally appeared on Daily Express :: Health Feed