One of the complications of poorly controlled diabetes is retinopathy, which can eventually lead to blindness. That's what most of us know, but what we don't know is that if we consume too many high glycemic index foods in our daily diet, we may be at increased risk for degenerative macular degeneration.

Study of Glycemic Index and Degenerative Macular Degeneration

A study published in 2007 in the American Journal of Clinical Nutrition suggests that a reduction in the glycemic index (GI) of the diet reduces the risk of developing degenerative macular degeneration. The study obtained dietary information from more than 4,000 participants ranging in age from 55 to 80 years, 56% of whom were women.

A total of 8,125 eyes*** were categorized into five groups by quantitative analysis of the size and width of drusen, the presence of geographic atrophy, and changes in neovascularization to assess the relationship between the dietary glycemic index and the risk of age- related macular degeneration (AMD). related macular degeneration (AMD) risk and severity.

The analysis revealed a significant positive correlation between glycemic index and the severity of AMD. This means that diets with a high glycemic index of carbohydrates are associated with a higher risk and severity of degenerative macular degeneration.

The macula protects the retina

The macula is the yellow *** area in the center of the retina of the human eye, which is similar to the sunglasses in that it absorbs blue light and ultraviolet rays that enter the eye and protects the retina from damage caused by these lights. Due to insufficient intake of vegetables and fruits in the national diet and increased frequency of eye use, the occurrence of macular degeneration has tended to increase at a younger age in recent years. The reason for the yellow color of the macula comes from lutein pigments such as lutein and zeaxanthin, which are mainly from plant foods (egg yolks are also available), and they have also become popular over the years as functional food ingredients for eye care.

How to eat a low glycemic index diet

White rice, white toast, white pasta and other staple foods that we often eat are in fact very high glycemic index food, eat alone will bring a lot of changes in blood glucose, but if you can with a rich variety of fruits and vegetables, then the fiber and volume of these foods can slow down the digestion of them, which in turn slow down the blood sugar changes. In addition, you can go a step further and include more whole grains, such as brown rice and whole wheat toast. This way you can eat a lower glycemic index diet.

Glycemic Index (GI) comparison table for foods commonly used in China, with white bread (GI=100) as the reference index for GI food comparison

Food Groups - Food Names and Their GI Values

Roots & Tubers - Whole Wheat Breakfast Cereals (43±3), yam (53±11), vermicelli (56±13), pasta (60±4), rice noodles (61±6), instant noodles (67±2), macaroni (67±3), peas (68±7), mung beans (76±11), sweet corn (78±6), taro (79±2), udon (79±10), oatmeal porridge (83±5), baked potatoes (85±4), sweet potatoes (87±10), corn crisps (90±15), instant oatmeal porridge (94±1), bagels (103±5), French fries (107±6), and sticky rice (132±9).

Vegetables- Vegetable beans (39±6), lentils (41±1), large peas (clips) (56±12), carrots (68±23), soybeans (25±4).

Fruits - cherries (32), grapefruit (36), pears (47), apples (52±3), unsweetened tomato juice (54), plums (55±21), strawberries (57), apple juice (57±1), orange (60±5), peaches (60±20), unsweetened pineapple juice (66±3), grape (66±4) , grapefruit juice (69±5), orange juice (71±5), mango (73±8), strawberry jam (73±14), banana (74±5), kiwi fruit (75±8), cranberry juice (80), papaya (84±2), pineapple (84±11), watermelon (103).

Dairy - Whole Milk (38±6), Yogurt (51), Pudding (62±5), Soy Milk (63), Ice Cream (87±10).

Bakery items - Cake (cake mix) (54~60), Sponge cake (66), Muffin (77±8), Angel cake (95±7), Frosted egg cake (104) Doughnut (108±10).

Snacks and Treats - Peanuts (21±12), Cashews (31), Peanuts (47), Chocolate (61±4), Potato chips (77±4), Popcorn (103±24).

Carbonated beverages - Coke (83±7), Soda (97).

Sugars-Xylitol (11±1), Fructose (27±4), Lactose (66±3), Honey (78±7, Sucrose (97±7), Glucose (141±4).