It might seem ominous to say that “Science” can modify a diet. This conjures up images of cloned beef and genetically-modified corn. But at the Hope4Diabetes Medical Center, we have applied scientific methods toward evaluating food items that are healthy to be included in your diet. Different diet fads have come and gone over the past 50 years, changing faster than skirt length or hairstyles. It is no wonder that some people have very little faith in the “latest” diet trends. When looking at foods from a diabetic’s standpoint, an important factor is to understand how different foods will affect your glucose levels. Carbohydrates, the immediate source of glucose in the diet, can have two effects on glucose levels in your body- how fast do they make glucose levels rise, and how much total glucose do they provide to your body? Go to Supplements Section.

Scientists and doctors have begun carefully analyzing different foods for these two effects. The total carbohydrate content of a certain food is called glucose load (GL). All carbohydrates, from sugar to bread to rice to pasta, can eventually be converted into the same thing: glucose. A food with a higher GL may stress your system with its higher amount of glucose. It can be beneficial to avoid foods with a high GL. GL might seem to be a calorie indicator, but remember that calories consist of proteins and fats, as well as carbohydrates. For example, a serving of cheese might not have very much sugar, but it can contribute a lot of calories by fat and protein content. The effect of dietary fats on diabetics will be discussed below. To speak with a clinician about diet and GL, click here.  Go to Supplements Section.

Glycemic index (GI) is another way of measuring how a carbohydrate food will affect glucose blood levels. GI measures how quickly a type of food is converted into glucose and absorbed by the body. High GI foods have a faster and higher effect of introducing glucose into the system. One example of  healthy foods that deliver the calories you need for a healthy metabolism without flooding your system with unwanted glucose are complex carbohydrates. For more information on complex carbohydrates. Did you know that an ounce of carbohydrates in table sugar has the same number of calories as an ounce of carbohydrates in rice or pasta? There are two differences. First, the carbohydrates in rice or pasta come in a form that takes longer to digest. Second, rice and pasta also contain sugars that are combined in more complex forms that are healthier for your body. Foods containing complex carbohydrates should make up a major part of your diet. For more information or to contact one of our diet specialists, click here.

Simple carbohydrates (table sugar) are made of one or two sugar molecules linked together. These are rapidly digested and absorbed into the bloodstream. It is obvious that these would have a rapid effect on raising your blood sugar level, and these foods, like table sugar, have the highest GI values. But carbohydrates also come in more complex forms, with many sugars linked together. These are known as starches. Starches are found in fruits, vegetables, and grains. To absorb the sugar in starches, it is necessary to digest them into individual sugars. This takes the body more time, and hence the sugars are absorbed more slowly. Using complex carbohydrates in your diet allows you to get the calories you need for a healthy metabolism, but does not produce a “spike” in glucose levels like simple sugars. Another benefit of eating foods with complex carbohydrates is that they normally contain fiber. Fiber is made up of sugars that are so complex they are never digested.  Go to supplements.

It is desirable for the diabetic to seek out foods with lower GIs, as these are healthier, and do not produce the “glucose spike” that high GI foods do. At the Hope4Diabetes Medical Center, we feel that the GI is a better functional indicator of how to plan diets. The GI value of a food tells how quickly and sharply a food item can swing your metabolism out of equilibrium. Our goal is to help you maintain a healthy equilibrium in all aspects that are complementary to good health. To speak to a doctor or nutritional counselor, click here.