Your body employs complex mechanisms to maintain a relatively constant blood sugar level. Consuming certain carbohydrate-rich foods, however, can increase your blood sugar level. The glycemic index is a scale that rates foods based on how quickly and to what extent they raise your blood sugar level. Foods with a high glycemic index, defined as a rating of 70 or more, typically have the greatest effect on your blood sugar level, reports the University of Sydney. Considering the glycemic index of foods when developing your nutrition plan can help you manage your blood sugar level.
Ready-to-Eat Cereals
Certain brands of ready-to-eat cereals have a high glycemic index and may trigger a high blood sugar level. In "The New Glucose Revolution: The Authoritative Guide to the Glycemic Index," nutritionist Jennie Brand-Miller, Ph.D., and coauthors list several ready-to-eat cereals with a glycemic index of 70 or greater. Most cereals do not include information about the glycemic index rating on the package. Check one of the online glycemic index databases to determine the rating for your favorite cereals. Your nutritionist is also a good resource for information about the glycemic index rating of various foods.
Rice
The glycemic index of rice varies considerably, based on whether it is white or brown, how long you cook it, and the types of starch contained in the specific variety of rice. White rice frequently has a higher glycemic index compared to brown rice. Rice varieties with the highest values reported in the University of Sydney glycemic index database include sticky, jasmine and japonica rice. You can usually blunt the blood sugar-raising effect of rice by eating a low glycemic index food, such as meat, fish or poultry, in the same meal, explains the American Diabetes Association.
White Bread
White bread is a high glycemic index food, which may temporarily raise your blood sugar level. Whole-grain breads are less likely to raise your blood sugar level compared to white bread because they have a lower glycemic index, notes the American Diabetes Association.
Potatoes
Eating potatoes may trigger an increase in your blood sugar level because these starchy vegetables typically have a high glycemic index, according to the University of Sydney database. The variety of potatoes chosen, the way you prepare them and other foods you eat in the same meal influence the effect of potatoes on your blood sugar level. Glen Fernandes and colleagues report in an April 2005 article published in the "Journal of the American Dietetic Association" that instant mashed potatoes and boiled red potatoes have a glycemic index of 88 to 89. Refrigerating boiled red potatoes after cooking and eating them cold reduced the glycemic index to 56 among the study participants.
References
- University of Sydney: What is the Glycemic Index?
- "The New Glucose Revolution: The Authoritative Guide to the Glycemic Index"; Jennie Brand-Miller, Ph.D., et al.; 2005
- American Diabetes Association: Glycemic Index and Diabetes
- "Journal of the American Dietetic Association"; Glycemic Index of Potatoes Commonly Consumed in North America; Glen Fernandes, et al.; April 2005
- "Diabetes Self-Management"; Glycemic Index Update; Julie Lichty Balay, M.S., R.D.; May 2009
- University of Sydney: Glycemic Index Database
