By Jacquie Eubanks BSN, RN
Your blood glucose level is the amount of glucose or sugar present in your blood stream. Glucose levels are regulated naturally by the body during a metabolic process known as homeostasis. Homeostatic activity works to effectively maintain a constant glucose level within a range of conditions. During this process, mutually antagonistic metabolic hormones are secreted:
- Catabolic hormones, such as glucagon, cortisol and catecholamines, are secreted by the pancreas and the adrenal glands. These hormones increase blood glucose.
- One anabolic hormone, insulin, secreted by the pancreas decreases blood glucose.
- Hyperglycemia or high blood sugar. When blood sugar levels are too high, the body suppresses appetite for a short period. Long term hyperglycemia contributes to long term health problems such as heart disease and eye, kidney and nerve damage. The most common cause of hyperglycemia is diabetes.
- Hypoglycemia or low blood sugar. When blood sugar levels drop too low, a potentially fatal condition can quickly develop. Symptoms can range from a general feeling of discomfort to more serious symptoms of seizures or loss of consciousness. Hypoglycemia most often occurs as a complication of diabetes.
- Diabetes mellitus is characterized by persistent hyperglycemia and is the foremost disease related to failure of blood sugar regulation.
- Low GI - 55 or less includes foods such as beans, nuts and small seeds, whole grains, most vegetables, most sweet fruits like peaches, apples and strawberries and fructose. These foods provide sustained energy as they slowly digest and raise blood sugar levels in a more gradual and regulated way.
- Medium GI - 56 - 69 includes enriched wheat, raisins, ice cream, bananas, pita bread, basmati rice, unpeeled, boiled potatoes, spaghetti, grapes and sucrose.
- High GI - 70 and above includes white bread, white rice, corn flakes, pretzels, bagels, baked potatoes, glucose and maltose. These quickly digested foods can cause the blood glucose levels to spike, which when followed by a rapid decline, creates wide fluctuations.
- Slower digestion keeps you satisfied longer and helps avoid overeating and snacking.
- Lower insulin levels make fats easier to burn so they are less likely to be stored.
- Reduces your risk of developing type 2 diabetes and cardiovascular disease.
- Helps to mange blood glucose levels and complications of diabetes.
- Reduces triglycerides and LDL cholesterol.
- Raises HDL cholesterol.
- Sustains energy levels for longer time periods.
- Reduces your risk of developing certain eye diseases.
- Swap high GI foods for low GI foods within the same food group. For example, choose oatmeal (55) instead of cornflakes (93). Choose whole grain bread (51) as opposed to white bread (71). Choose brown rice (50) over white rice (89).
- Consume at least one serving of low GI carbs at each meal and choose low GI carb snack foods. Choose fresh fruit, nuts or yogurt and limit high GI cookies and crackers to an occasional treat.
- Fill half your dinner plate with salad and vegetables varied in color.
- Include beans, lentils and chickpeas several times each week.
- Combine low and high GI foods for a moderate overall level. For example, rice with beans, hummus with pita bread or chili on a baked potato.
- Incorporate a lean protein at every meal.
- Be aware of portion size. Even healthy carbs will pile on pounds if too many are consumed.
- Exercise 30 minutes each day and move about regularly at other times.
