Monitor glycemic indexes of foods to maintain stable blood glucose levels and stabilize diabetes. The glycemic index was created to better determine how different carbohydrates affect blood glucose levels. According to Oregon State University, it was once believed that complex carbohydrates like bread and rice did not affect blood glucose as much as simple carbohydrates like juice and fruit. It is now known that other factors, like protein, fiber and fat content, play a role in how much blood glucose is affected. The glycemic index compares carbohydrate-containing foods to 50 g of glucose. Glucose has a glycemic index of 100. The index ranges from zero to 100. The lower the number, the less blood glucose is affected. Use the glycemic index to create meals that have minimal effect on blood glucose.
Step 1
Avoid foods with a glycemic index of 70 or higher. According to the University of Wisconsin, foods in this range are considered high glycemic index foods. The body will create more insulin to store these foods. Consuming many foods in this category over time could increase weight gain and inflammation. High glycemic index foods include bagels, white bread, corn flakes, instant rice, rice cakes, soda crackers, doughnuts, baked potato and watermelon.
Step 2
Reduce intake of foods with a glycemic index between 50 and 69. Foods in this category do not affect blood glucose levels as much as high glycemic index foods, but they should still be used in moderation for better glucose control. Moderate glycemic index foods include whole wheat bread, sourdough bread, shredded wheat, oatmeal, brown rice, white rice, corn chips, popcorn, sweet corn, sweet potato, raisins and mango.
Step 3
Incorporate more low glycemic index foods. Foods in this category will not cause your blood sugar to spike as much as other foods. Consuming more low glycemic index foods than high glycemic index foods can help prevent diabetes over time. Low glycemic index foods include whole grain pumpernickel bread, bran cereal, bulgur, barley, peanuts, spaghetti, whole wheat spaghetti, beans, legumes, carrots, apples, oranges, peaches, pears, grapefruit and milk.
