Diabetics are encouraged to consume foods that are slow to raise blood sugar to keep tighter control of blood sugar levels. Eating foods slow to raise blood sugar is not only important for diabetics, but is also beneficial for people who want to improve or maintain health. Foods slow to raise blood sugar improve mood, help to maintain weight and improve energy levels, according to the book "Nutrition and Diagnosis-Related Care" by Sylvia Escott-Stump. The glycemic index or GI, measures the effect foods have on blood sugar. The lower the GI, the smaller effect on blood sugar, so it's a good idea to choose foods with a low GI.
Whole Grains
Whole grains have a small effect on raising blood sugar levels, especially in comparison to refined carbohydrates. Pumpernickel bread, brown rice, spaghetti and oatmeal have a GI of less than 55, which puts these food choices at moderate to low GI, indicating the effect on blood sugar is less than is seen with white bread, white rice and corn flakes which are in the 70 to 90 range for GI, as explained by RD411.com. The amount of fiber in the food plays a role in its impact on blood sugar levels.
Fruits and Vegetables
Most fruits and vegetables create a small effect on blood sugars. However, fruits and vegetables are carbohydrates, so monitoring the GI of specific foods will help you choose the fruits and vegetables with smallest effect on sugar levels. Grapefruit, apples, strawberries, bananas, oranges and grapes have a low GI and small effect on blood sugars. Watermelon and raisins have a strong effect on raising blood sugars. Peas and carrots have small effect, while baked potato, sweet potato and corn have a greater effect on blood sugars.
Nuts, Beans and Dairy
Foods that are higher in protein and unsaturated fats have a smaller effect on blood sugars as well as a lower GI. Lima beans, garbanzo beans, lentils and peanuts all have a small effect on blood sugars and are also high in fiber and protein, which makes them ideal for blood sugar control. Their GI is less than 33. Dairy products like non-fat milk and low-fat yogurt have a low GI and are slow to raise blood sugars.
References
- "Nutrition and Diagnosis-Related Care"; Sylvia Escott-Stump; 2002
- RD411.com: Glycemic Index and Glycemic Load
- Home of the Glycemic Index
