Many diabetics use the glycemic index, or GI, as a guideline for blood sugar levels. However, the glycemic index can be confusing and may not be enough for diabetics to keep their blood sugar levels under control. Diabetics who use the glycemic index should understand how foods are rated, and what other factors they should consider when planning their meals.
Calculating GI
Glycemic index, or GI, is a food's likelihood to raise blood sugar levels as compared to a high-carbohydrate baseline, such as glucose or white bread. A food's GI may be low, medium or high. It not only reveals a food's carbohydrate content, but can also be influenced by the amount of fiber or fat a food contains.
How Diabetics Can Use GI
Since the glycemic index is a predictor of a food's effect on blood sugar levels, it would seem to be the answer for diabetic menu planning. Some diabetics are well-versed in food GI levels, and can predict how certain meals and food combinations will affect their blood sugar levels. Those who have tight glycemic control may even be able to reduce their intake of diabetic medications such as insulin. Foods with high GI can be combined with low GI products in a single meal, or a person can simply focus on low GI foods to maintain a steady sugar level. However, both the Mayo Clinic and the American Diabetes Association, or ADA, warn diabetics against using the GI as their sole menu planning tool.
Misconceptions About GI
A food's GI is not only influenced by its carbohydrate ratio, but also its ripeness, preparation method and extent of processing during production. In addition, GI ratings do not take portion size into account. A person could eat a large amount of food that has a medium GI, and it could potentially raise his blood sugar level higher than a small amount of food with a higher GI ranking. In addition, a food's glycemic index does not necessarily reflect its health value. A food can have a low GI and still contain high amounts of saturated fats.
Using the GI Wisely
While the glycemic index can be a useful tool for diabetics, the ADA reports that it is best when balanced with other methods of blood sugar level control, such as carbohydrate counting and insulin use. That said, the GI can be a good predictor of a food's effect on blood sugar, which can help diabetics to make better dietary choices. Understanding a food's effect on the body in addition to its place in a healthy diet plan can aid diabetics with menu planning.
Expert Insight
Both the Mayo Clinic and the ADA advise diabetics to consult a nutritionist about the role of the GI in diet planning. A nutritionist can explain the glycemic index and provide useful information for its practical use in daily eating. Greater understanding of the GI can help diabetics gain more control over their blood sugar levels as long as it is used appropriately.
