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Sabtu, 01 Juni 2013

Foods That Raise Glucose

Glucose is a type of sugar that the body uses as its primary source of energy. Glucose is obtained from foods, from storage areas in the body called glycogen, and even from liver production. Glucose travels throughout the body in the bloodstream, and your glucose level will tell you how much is present in your body. If you need to keep your blood glucose level under control, it's important to know what types of foods are highly glycemic--high in glucose.

Glucose in Foods

    You should know that there are three types of carbohydrates in food, and it is from carbohydrates that glucose is formed. Be on alert for foods that are high in sugar and starch, as both types of carbohydrates raise blood glucose levels. Dietary fiber is the third type of carbohydrate, but it does not increase glucose levels.

The Glycemic Index

    The Glycemic Index, or GI, is used to measure the effect that a carbohydrate-containing food has on the blood glucose level. Foods are ranked based on how they compare to a reference food, such as white bread or glucose on its own. The higher the GI, the higher that food will raise the blood glucose level.

Foods that are High in Glucose

    Generally, the more processed a food is, the higher its carbohydrate content will be. The American Diabetes Association states that ripe fruits and vegetables, processed juice, mashed potatoes and soft-cooked pasta all have a higher glycemic index than non-ripened fruits and vegetables, natural juice, baked potatoes and al dente pasta.

    Common foods that have a high glycemic index are white bread, bagels and any other type of bread made from refined grains, bran and corn flake cereals, short-grain white rice, boxed macaroni & cheese mixes, pumpkins, russet potatoes, pretzels, popcorn, saltine crackers, melons and pineapples. Cookies, chips, sugary snacks and sugary energy and soft drinks are also highly glycemic.

    Another thing to keep in mind is that there are many nutritious foods that have a higher glycemic index than foods that have little to no nutritional value. Oatmeal, for example, is a nutritious breakfast item, yet it contains more glucose-raising carbohydrates than chocolate.

    As any nutritionist can tell you, managing your glucose level requires paying careful attention to every type of food you choose to eat. It's important to balance nutrition needs with carbohydrate moderation. Exercise portion control, and in addition to maintaining a well-balanced diet, exercise routinely and keep tabs on your blood glucose level.

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