In addition to carbohydrate counting, many diabetics use a system called the glycemic index to control their blood sugar levels. While the glycemic index has merits for diabetics, it has a few potential drawbacks, as well. Anyone who is interested in using the GI should first understand how it is calculated and what factors can influence a food's rating.
What is the Glycemic Index?
The glycemic index, also known as the GI, is a rating system for foods. A food's GI is a measure of its effect on blood sugar levels. According to the American Diabetes Association, or ADA, the food's effect on blood sugar is compared to glucose, or white bread, in order to determine its ranking. A food with a high GI is more likely to increase blood sugar levels, and one with a low GI is less likely to do so.
GI and Diabetes
GI ratings can be a resource for diabetics who need to control their blood sugar levels. Understanding the GI ratings of certain foods can help diabetics make good choices about what to eat and what foods to combine. High glycemic index foods rank between 70 and 100, according to the University of Washington. These foods cause a quick rise in blood sugar levels, followed by a quick drop. Foods with a medium to low glycemic index keep blood sugars more steady over time. The University of Washington defines medium GI as between 50 and 70, and a low GI as below 50.
Typical GI Rankings
Breads and cereals tend to rank higher on the list, though whole grains generally have a lower GI than those made from white flour. Rice tends to fall into the medium category, while pasta is actually considered to have a low GI. Most vegetables also fall into the low category, making them wise choices for diabetics. Other low GI foods include beans, nuts and dairy products.
Considerations for Diabetics
The jury is out on this one. According to the Mayo Clinic, using the GI can help diabetics; however, it should not be their only resource when it comes to planning their diet. The GI system does not rate foods that do not contain carbohydrates. In addition, not all low GI foods are healthy foods: some may still contain refined sugars and saturated fats. The ADA also warns diabetics against using the glycemic index as the sole decision-maker when it comes to their diets: food age and preparation method can also influence its GI rating. So yes, it is effective. However, it is not the only tool out there.
Using the GI Wisely
If you wish to use the glycemic index for diabetic menu planning, consult a nutritionist. Not only can they help you learn the GI tool, which the Mayo Clinic reports is not always easy to understand, but they can also help you make the right choices for your specific needs. Diabetic dietary needs vary based on age, lifestyle and general health. The ADA reports the first tool diabetics need when it comes to managing their diet and blood sugar levels is carbohydrate counting. However, the GI can be another useful measure of appropriate food choices.
