Glycemic Index vs. Glycemic Load The glycemic index is the ranking of sugars and carbohydrates according to how quickly glucose—the simple sugar molecule—is absorbed into the bloodstream. The glycemic index compares the rise in blood glucose caused by 50 grams of carbohydrates—about two ounces—and a particular food to the rise when you eat 50 grams of pure glucose. So an example, pure glucose has a glycemic index of 100. White bread has a glycemic index ranging from 70 to 90. Whole grain bread has a glycemic index in the 50s. 📝 According to this glycemic index model, low glycemic index is 55 and under, medium glycemic index is 56 to 69, and high glycemic index is 70 and above. Unfortunately, this ranking system was found to be problematic because something like a carrot has a high GI and we know that they have many other health benefits. They are packed with fiber! In response to this, a new ranking system was developed to speak to how quickly sugars are absorbed. This improved system is called the Glycemic Load. The load considers the total amount of rapidly absorbable carbohydrates—the starch or the sugar—as well as the glycemic index. 📝 The equation for this~ Glycemic load = Glycemic index x grams of carb per serving / 100. So, according to the Glycemic Load model, a low glycemic load is 1:10, a medium glycemic load is 11:19, and a high glycemic load is 20 and over. In this model of food like a whole grain or a carrot has a lower glycemic load because the amount of starch or sugar in that food is relatively low compared to its carbohydrate or fiber content. 💜 The bottom line is that if a food has a high GI, glycemic index, but it’s packed with fiber, it will have a lower impact on blood sugar and insulin levels. It’s the fibers that slow things down. Most times you'll see the Glycemic Load referred to on packaging as "Net Carbs" or "Net Carbohydrates". #GlycemicIndex #GlycemicLoad #NetCarbs #InsulinResistanceEducation #InsulinResistant #CheckYourSugars #SugarSpike #MoreFiber #FunctionalNutrition #CertifiedSoundHealer🎶💜🌿 #CertifiedFunctionalNutritionCounselor🌿 #GroundingRootsIndividualizedNutritionLLC🌿
Glycemic Index vs. Glycemic Load The glycemic index is the ranking of sugars and carbohydrates according to how quickly glucose—the simple sugar molecule—is absorbed into the bloodstream. The glycemic index compares the rise in blood glucose caused by 50 grams of carbohydrates—about two ounces—and a particular food to the rise when you eat 50 grams of pure glucose. So an example, pure glucose has a glycemic index of 100. White bread has a glycemic index ranging from 70 to 90. Whole grain bread has a glycemic index in the 50s. 📝 According to this glycemic index model, low glycemic index is 55 and under, medium glycemic index is 56 to 69, and high glycemic index is 70 and above. Unfortunately, this ranking system was found to be problematic because something like a carrot has a high GI and we know that they have many other health benefits. They are packed with fiber! In response to this, a new ranking system was developed to speak to how quickly sugars are absorbed. This improved system is called the Glycemic Load. The load considers the total amount of rapidly absorbable carbohydrates—the starch or the sugar—as well as the glycemic index. 📝 The equation for this~ Glycemic load = Glycemic index x grams of carb per serving / 100. So, according to the Glycemic Load model, a low glycemic load is 1:10, a medium glycemic load is 11:19, and a high glycemic load is 20 and over. In this model of food like a whole grain or a carrot has a lower glycemic load because the amount of starch or sugar in that food is relatively low compared to its carbohydrate or fiber content. 💜 The bottom line is that if a food has a high GI, glycemic index, but it’s packed with fiber, it will have a lower impact on blood sugar and insulin levels. It’s the fibers that slow things down. 🔆 Tip: Most times you'll see the Glycemic Load referred to on packaging as "Net Carbs" or "Net Carbohydrates". #GlycemicIndex #GlycemicLoad #NetCarbs #InsulinResistanceEducation #InsulinResistant #CheckYourSugars #SugarSpike #MoreFiber #FunctionalNutrition #NetCarbs #CertifiedFunctionalNutritionCounselor🌿 #GroundingRootsIndividualizedNutritionLLC🌿
Went on the sweeter side today for lunch, while still staying on track 😉 #protein #rainbow #fiber #checkyoursugars
Besides moving more and taking medication as prescribed – managing diabetes means eating the right foods – in the right amount – at the right time. Make these top meal tip changes today so you thrive – not just survive: • Always dish up your food! You never know how much you are eating if you pick from a packet or a serving plate • Never skip meals – avoid sugars dropping by eating small meals more regularly and try and eat at the same time every day • Breakfast is an important meal – make it count with a healthy bowl of oats, fruit and low-fat milk • Only eat when you are hungry and stop eating when you are full – avoid eating when you are overtired or stressed • Follow the plate method for balanced meals with the right proportion of protein, carbs and veggies • Eat protein and veg before you eat the carbs on your plate • Plan healthy meals, avoid impulse buying and only purchase what’s on the list, avoid foods that don’t support your wellness journey For more on healthy meal plans and diabetes lifestyle advice - visit: https://bit.ly/Eat4Diabetes #healthyliving #prevention #checkyoursugars #actnowfordiabetes #diabetes #wellness #health #type #t #diabetic #diabetestype #diabetesawareness #diabetestipo #healthylifestyle #insulin #sugars #worlddiabetesday #diabetesprevention #ifnotnowwhen [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
It’s the month of love – and we’ve got diabetic food tips your sugars will love. Taking medication as prescribed, exercising and eating diabetes-healthy food, helps keep sugars in check. Managing diabetes is possible with carb-clever eating choices and a low-carb lifestyle is possible when you follow these tips. Eat: • Non-starchy vegetables: broccoli, carrots, greens, peppers, and tomatoes. Eat every day • Fruits: oranges, melon, berries, apples, bananas, and grapes • Grains: whole grains like brown rice, whole oats, buckwheat • Protein: less read meat – swop for eggs, fish, chicken, unsalted nuts, soya • Pulses: chickpeas, beans, split peas and lentils • Dairy: non or low-fat milk, yoghurt and cheese • Fats: Choose oils rather than hard fats • Don’t use too much salt and avoid salty foods • Avoid sugary foods like biscuits, cakes, sweets, pastries, • Drinks: Avoid sodas, sports and sugary drinks – rather have 8 glasses of water a day. Use sugar-replacements in tea and coffee and cut out or reduce alcohol consumption (1 drink/ day for women. 2 for men) When it comes to diabetes – let food be your medicine. Try these delicious recipes – geared for good health: https://bit.ly/Eat4Diabetes #healthyliving #prevention #checkyoursugars #actnowfordiabetes #diabetes #wellness #health #type #t #diabetic #diabetestype #diabetesawareness #diabetestipo #healthylifestyle #insulin #sugars #worlddiabetesday #diabetesprevention #ifnotnowwhen [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
Up to 50% of people with uncontrolled Type 2 Diabetes do not take their medication as prescribed. This is serious because diabetes complications are silent - with symptoms developing after the damage is done. If you have been diagnosed with diabetes – commit to keeping your sugars in check. Lifestyle changes are seldom enough. But lifesaving medications will reduce the risk of complications like kidney and cardiovascular disease and blindness. Set alarms, use a pill box or pair up with daily activities like brushing your teeth to make sure you don’t miss out on your medication. Manage. Medicate. Mitigate! Find out more: https://bit.ly/MyDiabetesHealthPartner #ActNowForDiabetes #checkyoursugars #diabetes #health #wellness #prevention #diabetestype #sugar #SugarFree #insulin #insulindependent [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
If you have been diagnosed with diabetes you are not alone. Globally 537 million people live with the disease. The good news is diabetes can and must be managed. Here’s how: • Say no to excess fats and sugar • Kick the habit – quit smoking • Hit the gym and have regular workouts – 30 - 45mins a day • Control your stress to control your glucose • Check your sugars – record your readings • Manage the risks with lifesaving medication – taken daily as prescribed Keeping control of your sugars starts with healthy habits. Make certain you start the New Year committed to doing diabetes well in 2023. High blood sugar help is at hand. For more on diabetes - go to: https://bit.ly/MyDiabetesHealthPartner (Link in bio) Manage. Medicate. Mitigate! #ActNowForDiabetes #checkyoursugars #diabetes #health #wellness #prevention #sugar #diabetic #diabetestype [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
1 in 10 South Africans have diabetes. This lifelong illness has life threatening consequences which can’t be cured - but can and must be controlled. The latest research indicates that 40% of type 2 diabetics develop kidney disease. This risk can be reduced with medication that manages blood sugar levels – preventing irreversible kidney damage. What starts as something quite simple can become a serious complication if left unchecked and untreated. So, do as your doctor says. Make lifestyle changes, fill your prescription and follow through with your daily dose of diabetes medication – because prevention is better than cure. Find out more: https://bit.ly/MyDiabetesHealthPartner (Link in bio) Manage. Medicate. Mitigate! #ActNowForDiabetes #checkyoursugars #diabetes #kidneydisease #health #wellness #prevention #ifnotnowwhen #sugar [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
There’s a disturbing increase in the number of children developing diabetes – an illness that can cause lifelong health challenges. It’s more common in girls and can start as young as 10 years of age. Early detection and treatment improve outcomes and long-term wellness. Know how to spot the signs: • Increased thirst and hunger • Frequent urination • Itchy skin • Fatigue • Blurry vision • Darkened areas of skin (around the neck, in the armpits and groin) • Frequent infections • Irritability and mood changes If diagnosed - keep your kids active and healthy to make sure they live a sweet life. And more importantly - make sure they take their medication as prescribed. Manage. Medicate. Mitigate! Find out more: https://bit.ly/MyDiabetesHealthPartner (Link in bio) #ActNowForDiabetes #checkyoursugars #diabetes #health #wellness #healthyliving #prevention #ifnotnowwhen [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
Despite never having diabetes before – some women develop the disease during pregnancy. And it can be dangerous for mother and baby. Typically, it occurs between 24 and 28 weeks. The good news is it can resolve after your baby is born. But if left untreated it may increase the likelihood of mother and baby developing type 2 diabetes later in life. Getting tested for gestational diabetes is an important part of prenatal care. The signs are similar to typical pregnancy symptoms - so speak to your doctor if yours are more intense than normal: • Frequent urination • Extreme thirst • Fatigue • Snoring Find out more: https://www.myhealth-partner.co.za/diabetes/faq/ (Link in bio) Manage. Medicate. Mitigate! #ActNowForDiabetes #checkyoursugars #diabetes #gestationaldiabetes #pregnancy #health #wellness [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
If untreated - diabetes can lead to complications like cardiovascular disease (CVD) – which is also the most prevalent cause of death in diabetic patients. This is serious because 1 in 3 people with type 2 diabetes have heart disease. High blood pressure and high cholesterol is also more likely. In addition to lifestyle measures – to manage and reduce this risk requires lifesaving medication. Forgetting is not an option. Fill your script and find ways to remember. Protect your heart and your health by managing your blood sugar. Got concerns? Talk to your doctor today! Manage and medicate to mitigate. Find out more: https://bit.ly/MyDiabetesHealthPartner (Link in bio) #ActNowForDiabetes #checkyoursugars #diabetes #hearthealth #BP #hypertension #health #wellness #diabeteslife [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
Diabetes is a leading cause of blindness before age 65. Proof of this – globally 900 000 people with diabetes went blind in 2020 alone. Blurred vision in diabetes is caused when blood sugar gets too high and if untreated - can lead to blindness. Lifestlye changes are not always enough. Taking lifesaving medication as prescribed, will help reduce this risk, and prevent or delay diabetic eye disease. Get your eyes checked once and year, quit smoking, manage your blood pressure and don’t If you miss your medication. If you do - you might miss out on life’s magical moments. Manage. Medicate. Mitigate! Find out more: https://bit.ly/MyDiabetesHealthPartner #ActNowForDiabetes #checkyoursugars #diabetes #blind #diabeticeyedisease #visionloss #eyes #eyehealth [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
December can be difficult for those who live with diabetes. As we head into the holidays – follow these tips to survive silly season and to keep your sugars in check: • It may not be fun – but keep testing your sugar levels and keep tracking the results this festive season • Take your medication as prescribed. If you miss your meds – you’ll end up missing out on the fun • Eat smart and eat slowly. Don’t miss meals, eat plenty of protein – and if you have a sweet treat – cut back on other carbs • Stay hydrated in the heat and cut back on the bubbly • Sleep! Cutting back on zzzs makes it harder to manage your sugars A healthy happy holiday is possible with diabetes. Try these recipes – geared for good health: https://bit.ly/Eat4Diabetes Manage. Medicate. Mitigate! #ActNowForDiabetes #checkyoursugars #diabetes #holidays #sillyseason #healthyliving #checkyoursugars #wellness #health #type #t #diabetic #diabetestype #diabetesawareness #diabetestipo #healthylifestyle #insulin #sugars #ifnotnowwhen [Medical disclaimer: This is not medical advice. Do not stop or change your diabetes medication without consulting your healthcare professional.]
November Diabetes Awareness Month - Educate to Protect Tomorrow We Educated our patients about frequent checking of blood sugars. We promoted regular blood sugar checks at home by donating blood Sugar Test Kits, High-Tech Glucose Monitors with Glucometer Strips and Lancet. #worlddiabetesday2022 #diabetesawareness #wdd22 #diabetes #glucometer #diabetestestkits #checkyoursugars #bloodsugarcontrol #glucosemonitor #type1diabetes #type2diabetes
Let's talk blood sugar balancing! You may have seen I have been using a CGM (continuous glucose monitor) lately. It's been a great tool for me to gain a lot of insights into my blood sugar trends and what's been influencing them. The main reason I wanted to start doing this is because I've struggled to lose weight ever since having babies. *Time to acknowledge beauty comes in all shapes and sizes, its not all about the weight, I'm not that superficial right. And its not, but it is. For many reasons. I don't feel myself at this weight. I've got other symptoms that I know are connected to the extra weight. And the areas I'm carrying it in definitely indicate connections to blood sugar imbalances and cortisol issues. (cortisol will be a topic for another time). Excess weight can be a negative thing and I think it’s ok to acknowledge that and also be body positive. With Colin being T1 Diabetic we've got plenty of blood sugar tracking tools around so I started testing them out myself. And I found I wasn't where I should be. Not quite prediabetic but getting closer. Here's the deal, if your blood sugars are high, or they're doing rollercoaster rides all day....you're not going to lose weight. High blood sugars trigger more insulin. Insulin is the key to get the glucose into the cells. But if you're not using that glucose for energy, then it's storing it in fat cells. That's why we call insulin the fat storage hormone. Its essential, but too much is not good! There's a lot of things that affect blood sugars, saving all that for future posts, but getting a baseline knowledge of where yours are at is incredibly helpful, especially if releasing weight is your goal! That being said, a simple glucometer (finger prick) is a great place to start. Check your fasting levels (ideal 75-85), before meal (75-90), 1 hour post meal (<120-140), and 2 hrs post meal (<100). I'm super passionate about blood sugars and metabolic health so if you having any questions don't hesitate! #metabolichealth #balancingbloodsugars #checkyoursugars #rootcausehealtg