Diabetes has become so widespread that you can almost always come across many people in your daily lives that are diabetic. A significant percentage of the global population has this condition. This metabolic disease causes increase in the blood sugar levels. If you are not diabetic, you should still be careful about your blood sugar levels. It is not just the diabetics who should be worried about it.
You should know that it is not just that diabetics have high blood sugar levels. If you continue to have high sugar levels in blood for longer duration of time, you can develop diabetes and in fact many other serious health problems.
When you think of foods that increase blood sugar levels, candies, juices, cookies and other sweets come to mind. But the truth is that there are many other foods that can cause this and you could have never imagined them.
Why Blood Sugar Levels Shoot Up?
There are many warning signs and symptoms that can tell you that you have high blood sugar. You may feel hungry, have stomach problems or start gaining weight. Here are some of the main factors capable of contributing to high blood sugar:
– Leading a lethargic life without any physical activity
– Taking unhealthy diet
– High and constant stress levels
– Consuming certain drugs
– Some types of health problems
Symptoms of High Blood Sugar Levels
There are many symptoms that can tell you that you have high blood sugar. In some cases, someone with high sugar levels may not find any symptoms. But these are the most commonly occurring symptoms:
– Stomach problems
– Dry mouth
– Casual fatigue
– Blurred vision
– Dry skin and itching
– Nerve problems
– Wounds heal very slowly
– Too frequent urination and even urination during nighttime
– Fat buildup around your stomach
– Regular infections
You should check this glycemic index list for foods which can help you in minimizing your symptoms of high sugar levels in the blood.
What is Glycemic Index?
Glycemic index or GI measures foods having high levels of carbs and which are capable of raising your sugar levels in the blood. The groceries on this list get ranked according to their comparison to the reference food. White bread or glucose is taken as the reference food. So the food with high glycemic index that causes increase in blood sugar levels from foods containing low or medium glycemic index.
This index scale has a range 0-100 for the level of blood glucose. High-glycemic index foods get digested at a faster rate than low-glycemic index foods. But low-glycemic index foods offer various other types of health benefits. You should consume them to help lose weight.
Glycemic Index of Common Foods
You would want to know the glycemic index of the common foods that you consume every day. Check this list for these foods and their glycemic index:
– One egg – 0
– Yogurt (1 cup) – 23 (without additional sugar)
– Cashew (1 cup) – 22
– Walnuts (1 cup) – 15
– Onion – 10
– Broccoli (1 cup) – 6
– Grapefruit (half) – 25
– Beans (1 cup) – 34
– Green grapes (1 cup) – 46
– Carrot (1 large)
– Turkish sausage – 28
– Apple (1 medium) – 38
– Spaghetti (1 cup) – 42
– Tomato juice (1 dl) – 38
– Pineapple juice (2 dc) – 46
– Banana (1 large) – 52
– Orange (1 medium) – 48
– Peas (1 cup) – 54
The following foods have moderate glycemic index. Make sure to consume them with care:
– Brown rice (1 cup) – 55
– Honey (1 tbsp) – 55
– White rice (1 cup) – 64
– Macaronis & cheese dish (1) – 64
The following list of foods have very high glycemic index, and you should avoid them as much as possible:
– White bread (1 slice) – 70
– Corn cereals – 92
– Glucose (50 g) – 100
– Popcorn (2 cups) – 72
– Rice cake (1) – 78
– Donut (1) – 76
– Baked potato (1 medium) – 85
Source: Healthy Food Star