The glycemic index, or GI, ranks foods based on how they affect blood sugar. Foods with a high GI, which is anything greater than or equal to 70, cause rapid spikes in blood sugar, while foods with a low GI, which is anything less than or equal to 55, cause only small elevations in blood sugar. The GI diet may be used as a meal planning tool for people with diabetes to aid in blood sugar control. You should consult with a physician before making changes to your diet.
Low Glycemic Index Foods
For meal planning, people with diabetes should choose more low glycemic index foods, according to the American Diabetes Association. Many of the foods on the low GI list tend to be high in fiber. Examples of low GI foods include chapati, corn tortillas, barley, whole wheat and white spaghetti, rice noodles, rolled oats, apples, oranges, bananas, mangoes, canned peaches, apple juice, orange juice, taro, milk, yogurt, soy milk, chickpeas, kidney beans, lentils and soy beans.
Method of preparation affects glycemic index, according to the American Diabetes Association. For example, spaghetti cooked al dente has a lower GI than softer cooked spaghetti.
Medium Glycemic Index Foods
Medium GI foods range from 56 to 69. People with diabetes can freely eat foods with a medium GI, says the American Diabetes Association. Medium GI foods include wheat roti, brown rice, couscous, meusli, french fries, sweet potatoes, popcorn and soda.
The dietitian website, RD411, says the glycemic index should be used as a guide to healthy eating, not a "magic bullet." For example, soda is okay to drink based on its GI value, but it is a source of empty calories and offers no nutritional value and therefore not a good choice on a healthy diet.
High Glycemic Index Foods
High GI foods have the greatest affect on blood sugar. People with diabetes can eat high GI foods if they are combined with low GI foods, protein or fats, according to the American Diabetes Association. Examples of high GI foods include white bread, wheat bread, white rice, cornflakes, instant oatmeal, watermelon, boiled potatoes, mashed potatoes, rice milk and rice crackers.
When it comes to diabetes meal planning, portion size still counts, says the American Diabetes Association. Eating large quantities of low GI foods will have a greater affect on blood sugar than eating a small portion of high GI foods.
