|
Greetings!
What is the glycemic index, and how can it help you if you have diabetes? Find out in this week’s featured article from American Diabetes Wholesale.
|
|
Glycemic Index:
| Why using the Glycemix Index is beneficial for people with Diabetes |
|
The Basics
The glycemic index is a system that calculates the effect of different carbohydrates on the body. It tells how quickly and for how long a food will supply energy (sugar) to the bloodstream. Foods with a high GI score supply energy very quickly and for a short time period. Usually, these foods should be avoided, though they can be beneficial when your glucose levels are low and need to be quickly elevated. Foods with a low GI score supply energy at a slower, steadier, and more prolonged rate. For people with diabetes, choosing low-GI foods can help keep blood glucose levels even and can prevent sharp spikes and dangerous crashes.
It’s Tricky!
You can’t always guess which foods will have high or low GIs. It is easy to predict that people with diabetes should avoid too many sugary foods. But did you know that foods like white bread and potatoes have an even higher GI than sugar or honey?
The Scale
Carbohydrates are ranked from 0 to 100 on the glycemic index, with 100 (the value of pure glucose) being a stable reference point.
| Here are a few examples of GI scores: |
| |
Peanuts |
14 |
White Rice |
64 |
| Pizza |
30 |
Sugar |
68 |
| Carrots |
47 |
Watermelon |
72 |
| Honey |
55 |
Baked Potato |
85 |
| Oatmeal |
58 |
Glucose |
100 |
Notice that pizza, a food that might be considered “bad” for you, is low on the GI scale. Why is that?
Mixing Foods
In reality, we rarely eat just one food at a time. We usually have complete meals that include fat, proteins, and carbohydrates, all of which are needed for optimal health. In general, fat, protein, and fiber will reduce the GI-rating of a food (such as pizza) because it takes the body longer to digest these more complex foods. Thus, the release of sugar (energy) into the bloodstream is delayed and prolonged.
Size Matters
With the glycemic index, it’s not just about the number value assigned to a food. It’s about portion size, too. If you eat a small portion of a high-GI food, you’ll get a small glycemic response. On the other hand, if eat a large amount of the same food, your glycemic response will be much more drastic. The "glycemic load" of a food is the score it is given based on the portion size, not just how quickly glucose is released to the bloodstream. When choosing what to eat, it’s important to know both numbers, the glycemic index rating and the glycemic load. Some foods with a low glycemic load (such as peanuts or popcorn) can be high in calories or have a high GI rating.
Making the Switch
The glycemic index can help you eat healthier and control your diabetes more effectively. So how can you incorporate low-GI foods into your diet? It’s easy. Start by switching one item at a time. Put that white bread back on the shelf and grab a whole-grain or sourdough loaf instead. Eat fewer potatoes and more pasta or noodles. Then, start adding more fruits and vegetables to your grocery list. Just small changes can add up quickly…to better health for you.
|
|
Product Spotlight: D-Lectable Candies |
With the holiday season approaching, everyone likes to indulge a little. We set out dishes of candies for our guests, stuff the stockings hanging by the fireplace with goodies, and send the kids to bed with visions of sugar plums dancing in their heads. This year, treat yourself and your family to the wonderful candies made by D-Lectable. With nearly 20 varieties of sugar-free and no-sugar-added bonbons, there is sure to be a D-Lectable treat to suit every sweet tooth. Why not try one of these?
D-Lectable Sugar-Free Cappuccino Hard Candy
These rich cappuccino-flavored candies are imported from a world-class candy maker. Each individually-wrapped piece will melt over your tongue with the smooth taste of coffee. It’s the perfect indulgence for the coffee-lover in your life.
D-Lectable Sugar-Free Dark Chocolate Covered Espresso Beans
If D-Lectable’s delicious Cappuccino candy doesn’t have quite enough punch for your coffee tastebuds, these java treats are sure to fit the bill. Bold roasted coffee beans are smothered in imported dark chocolate for a rich taste that will perk you up anytime.
D-Lectable Sugar-Free Disco Nut Candy Coated Peanuts
For old-fashioned fun, try these great candies that you can pop into the mouth by the handful. These colorful bonbons feature high-quality roasted peanuts covered in sugar-free chocolate, then finished off with a sugar-free candy coating. Your kids will love them, and so will you.
D-Lectable Sugar-Free Mediterranean Fruit Hard Candy
Take a trip to the sunny shores of the Mediterranean with the lush flavors of these fruit candies: lemon, orange, peach, watermelon, grape, and green apple. Each treat is individually-wrapped, so grab a few for your purse when you’re heading out to finish up that holiday shopping.
D-Lectable No Sugar Added Milk Chocolate Covered Raisins
Fruit and chocolate lovers can enjoy these delicious treats and still be health-conscious, too. This creamy milk chocolate has no sugar added, so feel free to have a handful when you’ve got the urge to snack.
Always remember, though, that even sugar-free candies can cause problems for people with diabetes if too many are eaten. Moderation is the key to enjoyment. If you’ll be leaving dishes of candy out where children can help themselves, be sure to monitor their consumption. Help children learn what a healthy portion-size is for candies and other holiday treats.
|
| Recipe Corner... |
Mint Cheesecake Bars
Serves: 20
Nutritional Analysis:
Nutritional Facts Per Serving: Calories from Fat: 100; Total Fat: 11g; Saturated Fat: 6g; Cholesterol: 35mg; Sodium: 105mg; Total Carbs: 15g; Dietary Fiber: 1g; Sugars: 11g; Protein: 4g
Exchanges: Per Serving: 1 Starch, 2 Fats
Ingredients:
Crust:
- 2 tablespoons SPLENDA® No Calorie Sweetener, Granulated
- 1 1/4 cups graham cracker crumbs
- 1/3 cup light butter, melted
Filling:
- 12 ounces reduced-fat cream cheese
- 1/3 cup SPLENDA® No Calorie Sweetener, Granulated
- 2 large eggs
- 2 teaspoons vanilla extract
- 1/4 teaspoon mint extract
- 2 drops green food color
Chocolate Drizzle:
- 12 (1 ounce) squares semisweet chocolate
Preparation:
- Preheat oven to 350°F (175°C).
- Spray one eight-inch square pan with baking spray. Set aside.
- Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 8 minutes or until firm.
- Mix cream cheese and SPLENDA® Granulated Sweetener together until smooth. Add eggs, one at a time, mixing well after each addition. Add vanilla, mint extract and green food coloring; mix well.
- Pour over prepared crust.
- Bake in preheated oven for 30 minutes, or until firm.
- Refrigerate cheesecake bars 2 hours or until chilled and firm. Melt chocolate and drizzle over the top.
Visit www.CooksRecipes.com for many more delicious diabetic recipes.
Recipe provided courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics. For more information regarding this product, please call 1-800-777-5363 or visit their website at www.splenda.com
|
| About American Diabetes Wholesale
|
American Diabetes Wholesale provides top-quality brand name diabetic supplies and over-the-counter pharmacy items at a savings of 30 to 60 percent. Since 2002, we've delivered on our promise of great products, the lowest prices, fast shipping, and exceptional service to our customers throughout the U.S.
Top
|
|
| |
|
|
