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One of the keys to controlling blood sugar may be your choice of breakfast foods. Researchers believe that eating breakfast foods with a low glycemic index (GI) can help prevent a spike in blood sugar during the morning hours and the effect may last until after the next meal of the day. During a presentation at the Institute of Food Technologists' Wellness 12 meeting, researchers from Purdue University described research that found that low glycemic breakfast foods can increase feelings of satiety and fullness. As a result, people may eat be less likely to overeat during the day and blood sugar spikes can be prevented. Low GI foods typically cause a gradual and moderate rise in blood sugar and are considered healthier, particularly for people with diabetes High GI foods are digested quickly and cause high fluctuations in blood sugar, possibly raising it to dangerous levels for those with diabetes. The glycemic index is a numerical scale from 0 to 100 that is used to indicate how high and how fast a food can raise a person's blood sugar level. Low GI foods typically cause a gradual and moderate rise in blood sugar and are considered healthier, particularly for people with diabetes. High GI foods are digested quickly and cause high fluctuations in blood sugar, possibly raising it to dangerous levels for those with diabetes. There are several factors that can affect a food's GI score, including the type of fiber and starch it contains. About 30 percent of people do not eat breakfast one to three times a week. Cold cereal and eggs are the most popular breakfast food among those who eat breakfast. According to the presenters at the IFT meeting, the ideal breakfast meets these characteristics: savory, portable, pleasing texture, filling for an extended period of time, satiates quickly, affordable, not fried, and delicious. While this is quite a tall order for food manufacturers, it is worth the effort to develop these types of products because of the prevalence of diabetes and pre-diabetes, not only in the United States but around the world. By 2030, it is estimated that over 16 percent of the global population will have a problem with blood sugar levels. Breakfast foods that have a low GI include whole grain breads and cereals like whole wheat toast or oatmeal, eggs, yogurt without added sugar, fresh fruit, tea, coffee, and nuts. You can view the glycemic index for common foods here.
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Foto: Shutterstock SVE namirnice biljnog podrijetla (žitarice, povrće, mahunarke i voće) osiguravaju obilje ugljikohidrata. I namirnice životinjskog podrijetla sadrže ugljikohidrate u znatno manjem udjelu, npr. mlijeko sadrži laktozu, školjke i rakovi te iznutrice, npr. jetra također sadrže malu količinu ugljikohidrata. Ugljikohidrati se dijele u dvije kategorije: jednostavni (npr. šećer i med) te složeni (npr. cjelovite žitarice, povrće bogato škrobom i mahunarke). Bitna je, kada se razlikuju razne vrste ugljikohidrata, brzina kojom se pojedina vrsta tih ugljikohidrata može pretvoriti u šećer i povisiti razinu šećera (glukoze) u krvi. Taj šećer (glukoza) izvor je energije tijela za većinu aktivnosti. To se može mjeriti glikemijskim indeksom namirnice. Prehrana s obiljem voća, povrća, mahunarki, orašastih plodova i cjelovitih žitarica, usporava apsorpciju glukoze. Glikemijski indeks (GI) opisuje utjecaj hrane na koncentraciju glukoze u krvi, to je numerička skala koja pokazuje koliko brzo i u kojoj mjeri pojedina namirnica povisuje razinu šećera u krvi. Pod tim se podrazumijeva kako brzo se glukoza apsorbira nakon jela, za koliko se povisuje koncentracija glukoze u krvi i kako brzo se koncentracija glukoze u krvi spušta do normalne vrijednosti. Već spomenuta glukoza se dostavlja tjelesnim stanicama kroz krvotok i dobivamo ju iz hrane koju jedemo. Hrana koja ima niski GI uzrokuje maleni porast glukoze u krvi, te se sporija apsorpcija, umjereno povećanje glukoze u krvi i lagano vraćanje na normalnu razinu se smatraju poželjnim. Dok hrana koja ima visoki GI može dovesti do naglog porasta razine šećera u krvi i zato su brza apsorpcija, nagli porast glukoze u krvi i izražena hipoglikemija nepoželjni. Evo nekih osnovnih načela kako bi mogli prepoznati hranu niskog odnosno visokog GI: - namirnice bijele boje često imaju visok GI (prerađena hrana koja sadrži šećer, bijelo brašno i bijeli krumpir) - namirnice koje obiluju prehrambenim vlaknima se duže probavljaju i time usporavaju porast razine šećera u krvi TEKST SE NASTAVLJA ISPOD OGLASA - hrana bogata bjelančevinama u pravilu ima niski GI - masti ne povisuju razinu šećera u krvi (treba koristiti maslinovo ulje, omega 3 i 6 masne kiseline kojih ima u ribi, orašasto voće i sjemenke) - kombiniranje namirnica s visokim i niskim GI uravnotežit će sveukupni učinak obroka na razinu šećera u krvi. Ida Rožman dipl.ing nutricionizma centar za nutricionizam i dijetetiku