How to Manage Your Diabetes with The Glucose Revolution Pocket Guide to Diabetes
If you have diabetes, you may be wondering what foods you can eat to keep your blood sugar levels under control. You may have heard of the glycemic index (GI), a system that ranks foods according to how they affect your blood glucose. But how can you use the GI to plan your meals and snacks
That's where The Glucose Revolution Pocket Guide to Diabetes comes in. This handy book, written by experts in diabetes and nutrition, explains the basics of the GI and how it can help you improve your diabetes management. It also provides practical tips and advice on how to choose low-GI foods, how to balance your carbs with protein and fat, how to adjust your insulin doses, and how to prevent and treat hypoglycemia.
The Glucose Revolution Pocket Guide to Diabetes also includes a comprehensive list of over 800 foods with their GI values and glycemic load (GL), a measure that takes into account the amount of carbs in a serving. You can use this list to compare different foods and make smart choices for your health.
Whether you have type 1 or type 2 diabetes, The Glucose Revolution Pocket Guide to Diabetes can help you enjoy a variety of foods without compromising your blood sugar control. It's a must-have for anyone who wants to live well with diabetes.
Benefits of a low-GI diet for diabetes
A low-GI diet can help you manage your diabetes in several ways. According to Diabetes Canada[^1^], a low-GI diet can help you:
Decrease risk of type 2 diabetes and its complications
Decrease risk of heart disease and stroke
Feel full longer
Maintain or lose weight
By choosing low-GI foods, you can avoid spikes and crashes in your blood sugar levels. This can help you prevent or reduce symptoms of high or low blood sugar, such as thirst, fatigue, headaches, mood swings, and cravings. It can also help you lower your hemoglobin A1C (HbA1c), a measure of your average blood sugar level over the past three months.
A low-GI diet can also improve your heart health by lowering your blood pressure, cholesterol, and triglycerides. These are risk factors for cardiovascular disease, which is more common among people with diabetes.
Additionally, a low-GI diet can help you control your appetite and calorie intake. Low-GI foods tend to be more filling and satisfying than high-GI foods. They can also help you reduce inflammation and oxidative stress in your body, which may contribute to obesity and other chronic diseases.
How to follow a low-GI diet for diabetes
To follow a low-GI diet for diabetes, you need to know the GI values of the foods you eat. You can use online databases, such as the one from the University of Sydney[^2^], to look up the GI values of common foods. You can also use labels, books, or apps to find this information.
A general rule of thumb is to choose foods that have a GI value of 55 or less. These are considered low-GI foods. Some examples are:
Non-starchy vegetables, such as broccoli, spinach, carrots, tomatoes, etc.
Fruits, such as apples, oranges, berries, cherries, etc.
Whole grains, such as oats, barley, quinoa, buckwheat, etc.
Legumes, such as beans, lentils, chickpeas, etc.
Nuts and seeds, such as almonds, walnuts, sunflower seeds, etc.
Dairy products, such as milk, yogurt, cheese, etc.
You should limit or avoid foods that have a GI value of 70 or more. These are considered high-GI foods. Some examples are:
Sugary foods and drinks, such as candy, soda, juice, cake, etc.
Refined grains and starches, such as white bread, white rice, potatoes, cornflakes, etc.
Processed foods and snacks, such as chips, crackers, cookies, etc.
You should also be aware of the glycemic load (GL) of your meals and snacks. The GL is a measure that takes into account both the GI and the amount of carbs in a serving of food. It reflects the actual impact of a food on your blood sugar levels. A low-GL food has a value of 10 or less. A medium-GL food has a value of 11 to 19. A high-GL food has a value of 20 or more.