Welcome to RXHealthyHabits, where we're all about living a healthy lifestyle that's sustainable, fun, and effective. Today we're talking about glycemic index, glycemic control, and weight management, and we've got some great tips and tricks to help you feel your best.
1) What are Glycemic Index and Glycemic Control?
The GI measures how quickly foods raise your blood sugar levels. Foods with a high GI are quickly digested and can cause a rapid rise in blood sugar levels, while foods with a low GI are digested more slowly, which can help to maintain stable blood sugar levels.
Maintaining glycemic control is important to help prevent health problems, such as weight gain, diabetes, and heart disease. Glycemic control refers to the ability to maintain stable blood sugar levels. When you eat carbohydrates, your body breaks them down into glucose, which enters your bloodstream and can cause your blood sugar levels to spike.
By maintaining glycemic control, you can help prevent these health problems. One way to maintain glycemic control is to understand the glycemic index (GI) and how it can help you manage your blood sugar levels.
Let's get right to it and talk about the glycemic index with Some examples of fruits, vegetables, and starches with their corresponding GI ratings.
See the excellent link blow from Harvard Health
Fruits Glycemic Index (GI)
Watermelon GI 72
Pineapple GI 66-76
Mango GI 51-60
Apple GI 38-44
Banana. GI 42-62
Orange GI 31-51
Vegetables Glycemic Index (GI)
Carrots GI 41-60
Parsnips GI 52-97
Beetroot GI 64-75
Butternut squash GI 72
Sweet potato GI 70-80
Corn GI 52-60
Peas GI 48-68
Acorn squash GI 55
Artichoke GI 20
Broccoli GI 10
Cauliflower GI 10
Spinach GI <5
Starch's Glycemic Index (GI)
White rice GI 73
Pasta GI 45-70
White bread GI 75-85
Bagel GI 72-85
Corn flakes cereal GI 80-85
Instant oatmeal GI 83
Brown rice GI 68
Whole wheat bread GI 69-75
Whole wheat pasta GI 37-50
Sweet potato GI 70-80
Quinoa GI 53
Healthline
2.) To maintain glycemic control, focus on complex carbohydrates over simple carbohydrates.
Simple carbohydrates, like those found in sugary drinks and processed foods, are quickly digested and can cause a rapid rise in blood sugar levels. Complex carbohydrates, on the other hand, are digested more slowly, which can help to maintain stable blood sugar levels.
Examples of low-GI foods include non-starchy vegetables, nuts, seeds, legumes, and whole grains. These foods are rich in fiber, protein, and healthy fats, which can help slow the absorption of glucose into your bloodstream and maintain stable blood sugar levels.
Protein is another important component of a healthy diet that plays a key role in weight management. When you consume protein, it helps to increase feelings of fullness and reduce hunger, which can lead to a reduction in overall calorie intake. Additionally, protein has a higher thermic effect than carbohydrates or fats, meaning that your body burns more calories digesting protein than it does digesting other types of food
Examples of lean protein sources include chicken breast, fish, tofu, and legumes.
Fiber is also important for weight management and glycemic control. When you consume fiber, it helps to slow down the digestion process and keep you feeling full for longer periods of time. This can lead to a reduction in overall calorie intake and can help support weight loss or weight maintenance goals. Additionally, fiber can help regulate blood sugar levels, which can further support weight management by reducing the likelihood of cravings and overeating.
Examples of high-fiber foods include non-starchy vegetables, fruits, nuts, seeds, and whole grains. These foods can help you feel full for longer periods of time and provide important nutrients for overall health.
3). Exercise is another key component of glycemic control and weight management.
National Institutes of Health
When you exercise, it helps to increase insulin sensitivity and glucose uptake by muscles. This can help to lower blood glucose levels and improve insulin sensitivity, which can help to reduce the risk of developing type 2 diabetes. Additionally, regular exercise can help to reduce abdominal fat, which is a risk factor for insulin resistance and metabolic disorders.
Examples of exercises that can be done by the 55+ demographic include walking, swimming, yoga, and resistance training. It's important to choose exercises that you enjoy and that fit into your lifestyle, as this can help ensure that you stick to your exercise routine. While diet and exercise are important for glycemic control and weight management, it's also important to work with your healthcare provider to determine the right medications for you. Medications can help to manage blood sugar levels and reduce the risk of complications associated with high blood sugar level
Cleveland Clinic
4). Here are some final tips to help you make healthy lifestyle changes:
Eat a balanced diet: Focus on eating a balanced diet that includes complex carbohydrates, lean protein sources, and high-fiber foods. This can help to maintain stable blood sugar levels and reduce the risk of overeating.
Choose the right carbohydrates: When choosing carbohydrates, focus on complex carbohydrates like non-starchy vegetables, nuts, seeds, legumes, and whole grains. These foods are digested more slowly and can help to maintain stable blood sugar levels.
Incorporate lean protein sources: Incorporate lean protein sources like chicken breast, fish, tofu, and legumes into your diet. Protein can help to increase feelings of fullness and reduce hunger, which can lead to a reduction in overall calorie intake.
Eat high-fiber foods: Eat high-fiber foods like non-starchy vegetables, fruits, nuts, seeds, and whole grains to help regulate blood sugar levels and reduce the risk of overeating.
Get regular exercise: Regular exercise can help to improve insulin sensitivity and glucose uptake by muscles, which can help to lower blood glucose levels and reduce the risk of developing type 2 diabetes.
6. Work with your healthcare provider: Work with your healthcare provider to determine the right medications for you. Medications can help to manage blood sugar levels and reduce the risk of complications associated with high blood sugar levels.
7. Make small, sustainable changes: Instead of making drastic changes to your lifestyle, focus on making small, sustainable changes over time. This can help to ensure that your lifestyle changes are realistic and sustainable.
In conclusion, maintaining glycemic control and weight management is important for overall health and well-being, especially for the 55+ demographic. By choosing the right carbohydrates, incorporating lean protein sources and high-fiber foods, getting regular exercise, and working with your healthcare provider, you can take control of your health and live a healthier, happier life. Remember to make small, sustainable changes and celebrate your progress along the way. Here's to a healthy future!
At RxHealthyHabits it is our goal to teach people how to be healthy using natural methods like diet, exercise, and overall lifestyle changes. We are passionate about helping you develop “self-health care” (developing healthy lifestyle habits) so you don’t have to rely only on “sick care”(medical and pharmacy therapies). We are here to help you on your journey. Reach out to us.
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