Tag: Glycaemic Index

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Diabetes Care

What Is Idiopathic Postprandial Syndrome (IPS)?

What is Idiopathic Postprandial Syndrome (IPS)?

Individuals with IPS frequently experience symptoms of low blood glucose even though their blood glucose levels are within the targeted, normal range. Your doctor may recommend making certain alterations to your diet plan to ease your symptoms.

What is IPS?

The IPS full form is Idiopathic Postprandial Syndrome. You often feel a lack of energy or shaky post-meal consumption. Initially, you may think you have low blood glucose levels or hypoglycaemia. However, upon checking your blood sugar levels, you realise it is within the normal range.

If this sounds quite familiar, you may have idiopathic postprandial syndrome (IPS). The term ‘idiopathic’ means that the precise cause is unknown, and the term ‘postprandial’ means that the symptoms surface after consuming a meal.

Here, we discuss the causes as well as the symptoms of IPS along with certain recommended strategies to help in managing the symptoms.

What is Idiopathic Postprandial Syndrome?

IPS is also sometimes known as pseudo-hypoglycaemia or adrenergic postprandial syndrome. Those with IPS demonstrate symptoms of low blood glucose or hypoglycaemia, generally up to four hours post meal consumption, but the fact remains is that their blood sugar levels are not low. Sometimes, this condition occurs after consuming a carbohydrate-rich meal.

Difference Between IPS and Hypoglycaemia

IPS significantly differs from hypoglycaemia in several ways:

  • Blood glucose levels in those individuals with hypoglycaemia fall below 70 mg/dL (milligrams per decilitre). Those with IPS may have blood glucose levels in the normal range after a meal, which is less than 140 mg/dL.
  • Hypoglycaemia can lead to damage of the kidneys and nervous system eventually, but this is not the case when it comes to IPS. IPS can wreak havoc in your daily living, but it does not cause long-term damage.
  • IPS is much more common in comparison with hypoglycaemia in individuals without diabetes. Most individuals who experience fatigue, tiredness, or shakiness post meals have IPS and not clinical hypoglycaemia.

Idiopathic Postprandial Syndrome Symptoms

The symptoms of IPS resemble that of hypoglycaemia, but the severity is generally much less.

The below-mentioned symptoms of IPS can occur after you eat a meal:

  • Shakiness
  • Nervousness
  • Anxious thoughts
  • Chills
  • Sweating
  • A sense of irritability
  • Clamminess
  • Confusion (as well as delirium)
  • Lack of patience
  • Rapid pulse rate
  • Light-Headedness
  • Nausea
  • Hunger
  • A sense of dizziness
  • Drowsiness
  • Impaired or blurry vision
  • Tingling sensation or numbness in the tongue or lips
  • Weakness
  • Headaches
  • Fatigue 
  • A sense of anger coupled with sadness
  • Stubbornness
  • Loss of coordination

These symptoms of IPS do not generally worsen or progress to seizures, brain damage, or coma; however, these symptoms can manifest in those with hypoglycaemia. In addition, individuals who have hypoglycaemia may not exhibit any notable symptoms in their everyday lives.

Idiopathic Postprandial Syndrome Causes and Risk Factors

Researchers are yet to know the precise causes of IPS. That said, the following may lead to the manifestation of the condition, especially in individuals who do not have diabetes.

  • Low blood sugar levels that are in the lower levels of the normal range
  • Consuming foods that have a high glycaemic index
  • A higher blood sugar level that drops rapidly but stays within the normal, healthy range
  • A surplus production of insulin by the pancreas
  • Illnesses that wreak havoc with the renal system, including the kidneys
  • A high intake of alcohol
  • An increases sensitivity to specific hormones such as adrenaline and noradrenaline

Idiopathic Postprandial Syndrome Treatment

Most individuals who have developed IPS do not need any specific medical treatment. However, a healthcare professional may suggest that you alter your diet to stabilise your blood glucose levels as well as balance levels of specific hormones such as insulin.

The following dietary alterations could help:

  • Consuming high-fibre foods such as whole grains, legumes, fruits, and green vegetables
  • Consuming lean proteins such as lentils, tofu, and chicken breast
  • Consuming numerous small meals throughout the day, with no more than three hours between meals
  • Avoiding consumption of large meals
  • Consuming foods that are a rich source of healthy fats, such as olive oil and avocados
  • Avoiding or limiting the consumption of foods and beverages that have a high percentage of refined carbs or added sugar
  • Avoiding soft drinks, such as soda or aerated drinks, as mixers in alcoholic beverages
  • Limiting the intake of starchy foods, including white rice, potatoes, and corn

If these dietary alterations do not offer any relief, your doctor may prescribe certain medications. Drugs such as alpha-glucosidase inhibitors (which are prescribed to treat type 2 diabetes) may be especially helpful in treating IPS.

That said, the data on the effectiveness or efficacy of this class of medications in treating IPS is extremely sparse.

When to Consult a doctor?

If you experience certain symptoms of low blood sugar after consuming a meal, you must consult a doctor to get to the root cause of the condition and the best course of treatment.

Additional testing may be needed, especially if the symptoms are severe or if some underlying condition is contributing to the surge in symptoms.

To Sum It Up

IPS stands for Idiopathic postprandial syndrome, whose precise cause is yet to be known. It may be advantageous to keep a track of the foods you consume by maintaining a food diary, especially if you experience anxiety after consuming foods. 

A doctor or dietitian can help in identifying any specific patterns that could lead to the onset of symptoms and providing suggestions for dietary alterations that could be beneficial.

References:

 

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Diet

Foods That Can Help You Achieve Ideal PPS Levels

Let us face the truth: the present, modern-day diet is highly processed, nutrient-depleted, and calorie-dense. Consuming such a diet leads to PPS (Post Prandial Sugar) spikes in blood glucose as well as lipids. This state is also known as post-prandial dysmetabolism. 

To be specific, a diet that is rich in minimally processed, high-fibre, plant-based foods (including fruits and vegetables), whole grains, nuts, and legumes, will surely blunt the spike in postprandial blood sugar levels.

Moreover, lean protein, fish oil, vinegar, cinnamon, and tea have a positive impact on postprandial dysmetabolism. 

The Best Diets

The traditional Mediterranean, as well as Okinawan diets, are comprised of minimally processed natural foods that are low in calorific value but high in nutrient density. These diets are much closer to our ancestral hunter-gatherer eating habits, for which present-day humans are genetically adapted. 

To be precise, diets that are comprised of prodigious amounts of fresh, unprocessed plants with a moderate level of lean protein and healthy fats (such as Omega-3 and monounsaturated fatty acids), an extremely low level of processed carbs as well as saturated and trans fats, and foods that have a content of antioxidants are known to drastically improve postprandial blood glucose levels. 

Type and Amount of Carbs

The amount, as well as the type of carbs consumed in a meal, is a predominant determinant of PPS levels. A meal such as a loaf of white bread and jelly (with a glycaemic index of 80) will eventually result in a two-fold incremental increase in blood glucose levels in comparison with an isocaloric meal comprising of whole-grain bread and peanut butter (with a glycaemic index of 40). 

Ideal carbs for improvement in postprandial dysmetabolism include fruits (such as cherries and grapefruits) and green leafy vegetables (such as spinach and broccoli). These foods are low in calorific value and glycaemic index but high in fibre and water content. 

Deeply pigmented plant-based foods as well as drinks such as dark chocolate, tea, red wine, berries, and pomegranates help in protecting the vascular endothelium from postprandial oxidant stress.

Restricted consumption of refined carbs is known to improve postprandial blood sugar levels, with an additional benefit of reduction of intra-abdominal fat, which is predominantly seen in those with insulin resistance.

When it comes to postprandial blood sugar spikes, the total amount of carbs consumed is as important as the glycaemic index (GI). Smaller portions of high GI foods such as potatoes and rice will eventually have a proportionally smaller effect on PPS levels in comparison with larger portions of the same foods. In contrast, low GI foods such as legumes (lentils) can cause significant postprandial glucose spikes when consumed in enormous quantities. Hence, the portion size of any food is critical.

Olive Oil, Fish Oil, and Nuts

Nuts are known to substantially reduce postprandial glucose excursion by slowing the process of digestion. Recent studies demonstrate that almonds, peanuts, or pistachios, when consumed in tandem with high GI carbs (such as mashed potatoes or white bread) will surely reduce blood glucose levels by nearly 30-50%.

Replacement of refined carbs with monounsaturated fats (found in olive oil and nuts) is a surefire way to successfully reduce postprandial hyperglycaemia. 

Fish oil (which contains Omega-3 fatty acids) lowers postprandial triglyceride levels by as much as 16-40% in a dose-dependent manner. 

Vinegar & Olive Oil

A concoction of vinegar and olive oil is the go-to salad dressing when it comes to the Mediterranean diet. Consuming vinegar with meals was widely used as a home remedy for diabetes before the emergence of pharmacologic glucose-lowering therapy. 

Recent studies have indicated that vinegar substantially reduces post-meal glycaemia, perhaps because acetic acid slows down the process of gastric emptying, thus delaying carbohydrate absorption and improving satiety. 

Some studies have proven that consumption of 1-2 tablespoons of vinegar, when consumed along with high GI foods such as white rice or white bread has two benefits: (1) lowering of postprandial glucose by 25-35% and (2) increasing post-meal satiety by much more than twofold. 

High-Biological-Quality Protein

Protein is a vital component of an anti-inflammatory and cardioprotective diet. That said, the traditionally favoured sources of protein in the modern diet are found in foods that are high in calories and saturated fats (such as ground beef, bacon, sausage, and cheese), which can worsen postprandial dysmetabolism. 

In sharp contrast, lean protein consisting of high biological value will help in both reducing post-meal glucose excursion and improving satiety. 

It can be inferred from some studies that protein comprising of high biological value in the form of egg whites, game meat, lean red meats, fish, skinless poultry breast meat, as well as whey protein when consumed with regular meals will reduce postprandial inflammation and eventually help in preventing obesity.

To Sum It Up:

Modern diets are calorie dense but nutritionally deficient. Regular consumption of such a diet in combination with living a sedentary lifestyle can cause obesity, coronary artery disease, and diabetes, besides other complications. When it comes to diabetes, individuals find it challenging to maintain a postprandial blood sugar normal range. The key lies in minimising the intake of processed foods and opting for plant-based foods such as fresh fruits and green leafy vegetables, along with immense amounts of nuts, seeds, and high-biological-protein.

Disclaimer: The information mentioned in this blog is for general awareness only. It is not intended to be taken as a substitute for medical advice. Before making any dietary changes or for any health advice, please consult a medical professional. 

References:

 

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Diet

7 Low Glycaemic Fruits That You Can Enjoy On A Diabetes Diet

When it comes to a diabetes diet, there’s more to it than simply avoiding sugar or sweet foods. This is why many fruits, although sweet, are still regarded as essential for a healthy balanced diet. The main consideration when adding foods to a diabetes diet is their glycaemic value or position on the glycaemic index. In addition, you also need to consider the glycaemic load of the food. Foods with a glycaemic value of 1 to 55 are considered ideal for a diabetes diet. However, many healthy fruits can have a higher glycaemic value and load, so although regarded as safe they should be consumed in moderation. Here are some of the best low glycaemic fruits for a diabetes diet.

The Best Choices Of Fruits For Diabetes

  • Guavas

A healthy source of dietary fibre that promotes healthy digestion and also slows sugar absorption, guavas are also rich in vitamins A and C. They have a low glycaemic score of 12 and a glycaemic load of just 4.

  • Strawberries

Berries may be some of the sweetest tasting fruit, but they are generally regarded as healthy because of their high fibre content. Strawberries have a glycaemic value of 41 and a glycaemic load of just 3. They are a healthy addition for their antioxidant content, fibre, vitamin C, and other nutrients. 

  • Pears

Pears are a rich source of dietary fibre, which can help with blood sugar management. When consumed with the peel, a pear will give you 20 percent of your daily fibre requirement. They also come with a low glycaemic score of 38 and a glycaemic load of 4.

  • Apples

Like pears, apples are an excellent source of dietary fibre, including pectin. They provide a healthy dose of nutrition and also support gut health. Apples have a low glycaemic value of 39 and a glycaemic load of 5. 

  • Oranges

Widely available and relatively inexpensive, oranges are highly valued for their vitamin C content, which supports immune function. They are also rich in phytochemicals and flavonoids that provide anti-inflammatory benefits. These fruits are also low on the glycaemic chart with a glycaemic score of 40 and a glycaemic load of 5. 

  • Grapes

They may not seem like the ideal choice because of their sweetness, but grapes have high water and fibre content. They are also an excellent source of vitamin B-6, an essential nutrient for your brain and mood. They have a slightly higher glycaemic value of 53, which is still within the safe threshold of 55, and have a low glycaemic load of 5.

  • Cantaloupes 

Cantaloupes are a healthy addition when consumed in moderation because of their rich content of vitamins A and C, as well as the B vitamins, such as B1, B3, B6 and folate. Cantaloupes are also rich in minerals like potassium and magnesium. With a glycaemic vale of 54, cantaloupes are just within the safe glycaemic index range, but they have a low glycaemic load of 4.

As fruits are excellent sources of antioxidants, fibre, vitamins, and minerals, low glycaemic fruits can help with weight management and appetite control, as well as regulation of blood sugar and cholesterol levels. This makes them a healthy addition to any diabetes diet, aiding diabetes management, while also lowering the risk of heart disease complications. Just make sure to consume fruit in moderation and pair them with protein-rich foods when possible to minimize any impact on blood sugar levels. 

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Diet

A Simple Guide To Use The Glycemic Index For Diabetes-Friendly Eating

glycemic index for diabetes

Glycaemic Index (GI) is a specific value that is used to measure how much certain foods can increase blood glucose levels. 

GI compares carbs gram for gram in individual foods, thus providing a numerical, evidence-based index of post-meal glycemia.

Foods are categorised as low-, medium-, or high-glycaemic foods and eventually ranked on a scale of 0-100. The lower the GI of a certain food, the lesser will be the impact on your blood glucose levels. 

Mentioned below are three primary GI ratings:

  • Low: 55 or lower
  • Medium: 56-69
  • High: 70 and above

Foods that are high in refined carbohydrates and sugar are eventually digested at a quicker pace and generally have a higher GI, whereas foods that are rich in protein, fibre, or fat typically possess a lower GI. Certain food items that contain no carbohydrates are not assigned a GI value. These foods include meat, poultry, fish, seeds, nuts, oils, spices, and herbs.

Other diverse factors that affect the GI of a food item include the cooking method, the degree of ripeness, the types of sugar it contains, and the total amount of processing that it has undergone.

GI can not only help in increasing your awareness of what you are putting on your plate, but can also help in enhancing weight loss, causing a decrease in blood glucose levels, and reducing cholesterol levels.

How To Use GI For Diabetes-Friendly Eating

Give a try to the following meal planning ideas to successfully lower the GI of your entire meal.

  • Cook your pasta in a firm or al dente style so that your body needs to work much more in digesting and absorbing nutrients. Because al dente pasta needs more work from your body during the process of digestion, the rate of digestion is slower and, hence, GI is lower. 
  • Include plenty of fruits and milk in your meals. These foods have a low GI value and can be used to prepare a healthy dessert.
  • Give a try to low-GI grains such as bulgur, barley, and a wide range of pulses, such as lentils, beans, and chickpeas. To begin, swap half of your high-GI grains/starch food servings with pulses. For instance, instead of consuming one cup of cooked, short-grain rice, opt for ½ a cup of cooked rice in combination with ½ a cup of black beans.
  • Using GI to choose foods is only a single aspect of healthy eating because healthy eating additionally means choosing a wide range of foods, consuming moderate food portion sizes, and selecting whole foods instead of those that are processed.
  • Checking your blood sugar level before food consumption and after 2 hours of eating a meal is the most optimum way to know how your body digests specific foods and drinks.

Meal Planning With GI

While choosing meals, it is a clever idea to keep the following pointers in mind:

  • Portion size matters because number of calories still matter, and so does the amount of carbs. You need to keep a close watch on portion size as well as number of carbohydrates in the meal you are consuming, even if it has a low GI value.
  • Generally, processed foods possess a higher GI. For instance, instant potatoes and fruit juice have a higher GI value in comparison with whole-baked potatoes and whole fruit.
  • Foods that are a rich source of fibre or fats tend to have a lower GI.
  • Some fruits from the same class of foods may have different GI values. For instance, converted, long-grain white rice has a lower GI value in comparison with brown rice. That said, short-grain white rice has a higher GI value in comparison with brown rice.
  • You need to choose a wide range of healthy foods, considering the nutritional value of the entire meal as well as the GI value of each food.
  • Certain high GI foods are rich in nutrients. Hence, there is a need to balance these with foods that have lower GI values.

On A Final Note

For many individuals with diabetes, carbohydrate counting (or carb counting) helps in limiting the intake of carbohydrates to a healthy level. Carb counting and choosing healthy foods to maintain a healthy weight can help in managing diabetes to a great extent. However, if you have trouble in controlling your blood sugar levels or wish to have a tighter control, you must speak to your healthcare provider about the use of GI as an integral part of your action plan.

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