Low Glycemic Eating For Diabetics

Diabetes is a condition that affects the way certain individuals handle the utilization of glucose in the body. Those with diabetes either have a lack of insulin, or their body is resistant to insulin's action. Because insulin helps glucose enter the body cells, such deficiencies or resistance makes it difficult for glucose to enter body cells, causing high blood glucose levels. Untreated, diabetes can lead to blindness, heart and blood vessel disease, stroke, kidney failure, amputations and nerve damage. A low glycemic diet has is an effective meal planning tool for stabilizing blood glucose levels for diabetics.

About the Glycemic Index

The glycemic index is a tool used to measure the potential of carbohydrate-containing foods to raise blood glucose levels. Foods with a high glycemic index tend to raise blood sugar levels higher than those foods with a low glycemic index. The glycemic index rates foods from a scale from 1 to 100, with 100 representing pure glucose. A low glycemic diet typically contains foods that have a low glycemic load, which is 10 or less on the glycemic load scale; or a medium glycemic load, which includes foods that range between 11 and 19 on the glycemic load scale. To calculate glycemic load, divide the glycemic index by 100 and multiply this total by the number of grams of carbohydrate in the serving of food.

Using the Glycemic Diet

According to MayoClinic.com, the low glycemic diet is beneficial because it can help reduce blood sugar levels, reduce the need for diabetes medication, control appetite and delay hunger cues, which may be helpful in weight loss. However, the glycemic diet does not take into account how a food is prepared or cooked, portion size, foods that contain no carbohydrate and only takes into account single foods. Food combinations, such as beans and rice, for example, may have less of an impact on blood glucose levels than rice alone because beans are a low-glycemic food and they lower the effect rice will have on blood glucose levels. Because the concept of glycemic load can be difficult to comprehend, it may be easier for diabetics to focus mainly on consuming foods that are high in fiber, which naturally have a low glycemic load.

Whole Grains and Grain Products

A 1-oz. serving of bran cereal is considered a food with a low glycemic load of 4, while one slice of whole-grain bread has a low glycemic load of about 7, according to the International Table of Glycemic Index and Load. In addition, 1 cup of cooked pearl barley or 3/4 cup of brown rice has a medium glycemic load of about 11 or 12, while 3/4 cup of cooked brown rice has a medium glycemic load of 16.

Fruits and Vegetables

A 4 oz. serving of fruit, such as apples, peaches, pears, oranges or watermelon, is considered to have low glycemic loads of about 4, while 4 oz. of grapes have a low glycemic load of about 8. Approximately 5 oz. of boiled white potato, instant mashed potato, or sweet potato or a 2 3/4 oz. serving of sweet corn are considered to have medium glycemic loads ranging from about 14 to 17. On the other hand, a 2 3/4 oz. serving of green peas or carrots, or 1 cup of bean sprouts have low glycemic loads of about 3 or 4. Foods such as leafy greens and salad greens that are naturally low in carbohydrate would also be acceptable on a low-glycemic diet.

Other Foods and Beverages

About 5 oz. of chickpeas or beans, such as black, pinto, butter, navy, kidney or brown beans, are considered to be low-glycemic foods. In addition, about 1 3/4 oz. of peanuts, cashews or 1 tbsp. of honey, are considered to have a low glycemic load. An 8-oz. serving of juice, such as apple juice or grapefruit juice, have a medium glycemic load of about 11 or 12, while 8 oz. of cranberry juice drink or pineapple juice are considered to have medium glycemic loads of about 16. An 8 oz. serving of no sugar added tomato juice has a low glycemic load of 4.