Carbohydrate-containing foods have the greatest impact on blood sugar. The glycemic index diet, ranks how these carbohydrate-containing foods affect blood sugar. A food with a low glycemic index, or GI, raises blood sugar slightly, while a food with a high GI causes a rapid increase in blood sugar. Choosing more low GI foods, a ranking of 55 or less, may help you have better control over your blood sugar.
Starches
Starches are the primary source of carbohydrate in the diet. The National Institute of Diabetes and Digestive and Kidney Disorders recommends you eat 6 to 11 servings of starch foods a day, depending in your calorie needs. Many commonly eaten starch foods, such as whole wheat bread, have a high GI. To better manage your blood sugar, choose a low GI bread such as pumpernickel or specialty grain. Other low GI starches include chapatti, corn tortillas, barley, rolled oats, white flour spaghetti, whole wheat spaghetti, rice noodles and udon noodles. Cooking can also affect a foods GI. Soft cooked pasta has a higher GI than pasta cooked al dente, according to the American Diabetes Association.
Fruits
Many fruits have a low GI. In addition to helping you manage your blood sugar, fruits also provide you with vitamin C, folate and potassium. Ripeness does affect a fruits GI and you should not let fruit become too ripe before eating it when following a low GI diet. Low GI fruits include apples, oranges, grapes, grapefruit, strawberries, bananas, canned peaches, raw dates, apple juice and orange juice.
Starchy Vegetables
Starchy vegetables contain higher amounts of carbohydrate than non-starchy vegetables and therefore have a greater impact on blood sugar. Low GI starchy vegetables include corn, peas, carrots, plantain and taro.
Dairy Foods
Dairy foods also contain carbohydrate, but most choices have a low glycemic index. Low GI dairy foods include whole milk, skim milk, ice cream and fruited yogurt. As a diabetic, you have higher rates of heart disease and should choose low-fat and nonfat dairy products to limit your intake of saturated fat.
Legumes
High fiber foods tend to have lower GIs, according to the American Diabetes Association. Many high-fiber legumes fall on the low GI list, including chickpeas, lentils, kidney beans, soy beans and peanuts.
Sweets
Chocolate and fructose, the sugar found in fruit, both have a low GI. The American Diabetes Association says serving size matters when considering the GI of a food. A serving of chocolate is 1 oz. and a serving of fructose is 1 tbsp.
References
- American Diabetes Association: Glycemic Index
- RD411: Glycemic Index and Glycemic Load
- Mendosa: Glycemic Index and Glycemic Load
- International Diabetes Federation: What is Diabetes?
- MayoClinic.com: Exchange List: Sweets, Desserts and Other Carbohydrates
- International Diabetes Federation: Complications of Diabetes
