The glycemic index measures how quickly the body digests certain carbohydrates and what effect those carbohydrates have on blood glucose levels. The index ranges from zero to 100, with 100 being a high glycemic food that can raise blood sugar levels quickly. Some diabetics use the glycemic index for diet planning. But according to the Mayo Clinic, diabetics should focus not just on glycemic index levels but also the nutritional content of foods, which the glycemic index ignores. Glycemic load is similar to the glycemic index but incorporates the total sum of carbohydrates in a food, providing a more precise measurement.
Grains and Cereals
Typically, whole grains, such as bran or oats, and breads made with sourdough or stone-ground flour are lower on the glycemic index. A 70g whole-grain muffin measures 57 on the glycemic index, according to the Glycemic Index Foundation's glycemic index database. It has a glycemic load of 22. A serving of uncooked oatmeal, about 30g, has a glycemic index of 59g, but a glycemic load of 11. A bowl of Kellogg's All-Bran cereal, about 30g, has a glycemic index of 55 but a glycemic load of just 12.
Fruits and Vegetables
Fruits and vegetables tend to be low on the glycemic index, despite the sugar content in fruit. A medium-sized Golden Delicious apple, about 120g, rates 39 on the glycemic index and has a glycemic load of 9. A slightly under-ripe 120g banana has a glycemic index of 42 and a glycemic load of 11. An 80g raw carrot has a glycemic index of 35 and a glycemic load of 2.
Snacks
Diabetics eating on the glycemic index can still have snacks but should consider the nutritional content of such foods. For instance, a 30g serving of hummus has a glycemic index of 6 and a glycemic load of zero. Made from chickpeas, hummus is also highly nutritious. Cashews, a source of protein, have a glycemic index of 22 for 50g and a glycemic load of 3.
