One of the most interesting nutrition facts you can show your children is how to understand and choose foods low on the glycemic index. Kids can make school science projects in most grades explaining the glycemic index to classmates and how to use it for health benefits at any age.
A low-glycemic index diet can significantly reduce the need for insulin in women with gestational diabetes, without compromising maternal or fetal outcomes, according to a new study. And eating low on the glycemic index may help prevent children from getting type 2 diabetes due to dietary choices or sweet and starchy filler simple carb cravings.
Interested in what ancient people ate before they became Homo Sapiens? There’s a podcast from a study posted online on June 24, 2013, “The diets of ancient hominins.” Listen to MP3. Or see the Transcript. You may also enjoy the podcast, “Why music moves us.” Listen to MP3. Or check out the Transcript.
Share with your child information on how white or whole wheat bread can spike your blood sugar levels equal to eating two tablespoons of table sugar
You can share and show your children how a big slice of white bread will spike your blood sugar. Whole wheat bread also will raise your blood sugar. See, “Whole Wheat Bread Causes Blood Sugar Rise.” Whole wheat and white bread have essentially the same impact on blood sugar. You might as well be eating a big spoonful of sugar. Another way of saying this is that most bread has a high glycemic index. You need to find high-fiber whole sprouted grains, even flourless breads, and no-yeast breads.
If you don’t grind the wheat grain into flour, it takes the body much longer to digest it. As a whole grain, not ground into flour, it doesn’t cause as high a spike in blood glucose. In other words, “whole” grains should ideally be truly “whole” when eaten. Different people’s blood sugars rise at different levels in response to sugars. Some are affected more than others. It’s genetic.
Here are some of the best nutrition sites and videos on managing your glycemic index. It’s the whitest foods that pave the road toward type 2 diabetes in both children and adults. White rice. Some of the best websites and videos online for understanding how the glycemic index can help you and your family members avoid blood glucose spikes, metabolic syndrome insulin issues, and foods that raise your blood sugar.
One topic that you can discuss with children is comparing how white foods affect their health. For example, compare white bread, white bleached flours, white flour pasta, white sugar, white cakes, and white potatoes (mashed or fried). But raw, peeled white potatoes are okay and don’t quickly turn to sugar in the blood once eaten).
Whole grains have more color and are healthier. White rice is not a whole grain. The vitamins have been scraped off the brown rice. Rice grows brown. See the site, “Diabetes Prevention: The Test.” But two slices of whole wheat bread still spike the bloodstream as much as two tablespoons of table sugar.
You’ve heard the adages, the whiter the grain, the fiercer the pain. The whiter the bread, the quicker you’re dead. The whiter the rice, the worse the advice. Why do white foods encourage type 2 diabetes to develop in many, but not all, people?
The glycemic index is a measure of how quickly a food raises your blood sugar
You want to eat low on the glycemic index. It’s a measure of how quickly a certain food raises your blood sugar, if your blood sugar is low and continuing to drop during exercise, you would prefer to eat a carbohydrate (carb) that will raise your blood sugar quickly.
If you want to keep your blood sugar from dropping during a few hours of mild activity, you may prefer to eat a carb that has a lower glycemic index and longer action time. If your blood sugar tends to spike after breakfast, you may want to select a cereal that has a lower glycemic index.
The numbers on the glycemic Index site give that food’s glycemic index based on glucose, which is one of the fastest carbohydrates available
Glucose is given an arbitrary value of 100 and other carbs are given a number relative to glucose. Faster carbs (higher numbers) are great for raising low blood sugars and for covering brief periods of intense exercise. Slower carbs (lower numbers) are helpful for preventing overnight drops in the blood sugar and for long periods of exercise.
The glycemic index numbers are compiled from a wide range of research labs, and often from more than one study. These numbers will be close but may not be identical to other glycemic index lists. The impact a food will have on the blood sugar depends on many other factors such as ripeness, cooking time, fiber and fat content, time of day, blood insulin levels, and recent activity. Use the glycemic index as just one of the many tools you have available to improve your control.
Many people still believe that eating too much sugar causes diabetes. This misconception arises because diabetes is diagnosed by measuring blood sugar (glucose). But dietary sugar is only part of the picture. According to two recent Harvard studies, a diet rich in certain high-carbohydrate foods—those low in fiber and with a high glycemic index (see below)—increases the risk of Type 2 diabetes, at least in those predisposed to it.
Who Gets Type 2 Diabetes from Which Types of Food? Studies
According to the glycemic index site, prunes are listed as only number 15 on the glycemic index, whereas dates are listed at 103. Among commercial boxed cold cereals just to name a few of the many listed on the glycemic index, Rice Chex is listed as 89, Cornflakes as 83, andRaisin Bran as 73.
Total is listed as 73, Grapenuts are listed as 67, and Life as 66, compared to Old Fashioned Oatmeal at 48. Compare those cold cereals with a cup of cooked whole wheat groats. Among whole grains, barley is listed as only 25 on the glycemic index, whereas millet is 71. The lower on the glycemic index, the better the food, the less sugar hitting your bloodstream and taking a lot longer to enter the bloodstream.
The glycemic index site lists all types of foods. For example, plain yogurt is only 14 on the glycemic index
There have been numerous studies, such as the Harvard Study, of how higher fiber is helpful in foods for reducing the risk of developing type 2 diabetes. One study tracked 65,000 female nurses (age 40 to 65); the other followed 43,000 male health professionals. Within six years, a total of 1,438 participants in that study developed diabetes.There’s even a book touting eating 30-35 grams of fiber daily to lose weight. It’s called The Fiber35 Diet Program.
See the Harvard nutrition site, “Carbohydrates: Good Carbs Guide the Way – What Should You Eat.” Also see the site, “Health Benefits of a High Fiber Diet.” In the study tracking male and female health professionals, men and women whose diet had a high glycemic index and low fiber content more than doubled their chance of developing diabetes.
Foods that seemed to pose the greatest risk were white bread, white rice, potatoes, and sugary soft drinks
In contrast, whole-grain breads and cereals (rich in fiber and with a lower glycemic index) appeared to reduce the risk of diabetes. Fruits and vegetables didn’t seem to have an effect, good or bad.
The problem may be that too many foods that appear to have higher numbers on the glycemic index, meaning a diet high in carbohydrate-rich foods stress the pancreas. In responses, the pancreas produces more of the hormone insulin. The result is the insulin stimulates the body’s cells to take in and store glucose.
As the years pass, your body may become resistant to insulin
In such insulin-resistant people, the cells become less and less sensitive to insulin. This is characteristic of Type 2 diabetes. You also need genetic propensity because not all people eating a diet high on the glycemic index, with lots of foods that are low-fiber and high-starch will develop diabetes. You can be very thin and still get type 2 diabetes from foods, even if you don’t gain weight.
Also see the Harvard nutrition site, “Healthy Eating, a Guide to the New Nutrition.” Scientists have learned much more about why some foods help prevent disease and why others promote it. The Healthy Eating report describes the food-health connection and takes on controversial topics like food additives, cooking methods, the role of carbohydrates and more.
The best sites on the glycemic index and related issues to share with children
Whole grains: A world of options News Source: The Steamboat Pilot |Oldways and the Whole Grains Council/Courtesy Whole grains are essential to a healthy diet, particularly for older adults looking to lower their risk of heart disease, Type 2 diabetes and other ailments. The Whole Grain stamp is featured on all grain.
Dog health questions – Diabetes Q&A Blog Source: Low glycemic index snacks would be best, which basically means avoid processed foods and pre-packaged snacks. Do include fresh whole foods, including those beside complex carbohydrates, and/or high fiber. ples of low glycemic index …
Diabetes Mellitus Diet Foods to Eat | SEOHARD: Social Bookmark Blog Source:
Carbohydrates that are good for you contain fiber like wheat pasta, whole grain bread, oatmeal and brown rice. Diabetics typically should count the amount of carbohydrates they eat in a meal or follow the glycemic index.
Healthy weight calculator: 12 strokes and diabetes
Blog Source: To buy food to see the flag high in fiber.Signs with high fiber foods, to ensure that at least contain 5 grams of crude fiber, can reduce breast cancer, diabetes, hypertension and risk of stroke. … Glycemic index of 100-125 mg / dl for people most.
Tips to overcome diabetes | Diabetes Trend. Blog Source: Diabetes Trend.com.
In this study a healthy diet was defined as one high in fiber, with a high polyunsaturated to saturated fat ratio, and a lower mean glycemic index. Obesity has been found to contribute to approximately 55% type 2 diabetes nd decreasing …
Our Beloved Earth: You Can Reverse Diabetes Just By What You Eat
Blog Source: Our Beloved Earth
Skip the soda and fruit juice, though, as these drinks are high on the glycemic index. I recommend avoiding diet soda as well. Although the reasons are not clear, people who stop drinking diet soda often lower their blood glucose.
Paleo Diet Concept
Blog Source: All of these characteristics (large particle size, increased bran, germ and fiber content) made for cracked wheat breads and baked goods with a moderate glycemic index that didn’t cause an excessive rise in blood sugar levels.
Low glycemic index diet
Diabetes Prevention: The Test
Whole Wheat Bread Causes Blood Sugar Rise
Healthy Diet Quiz – See if You Have a Healthy Diet
The Fiber35 Diet Program
Health Benefits of a High Fiber Diet
Carbohydrates: Good Carbs Guide the Way – What Should You Eat
Healthy Eating, a Guide to the New Nutrition (Harvard Nutrition)
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