The glycemic index, or GI, is a number between 0 and 100 that reflects the effect of carbohydrates from foods on your blood glucose levels. Glycemic index is particularly important for type 2 diabetics, because the higher the GI number is, the faster that food will increase the sugar levels. On the other hand, low GI foods can help improve your glucose levels.
Classification
Carbohydrates are classified as low GI, medium GI or high GI foods, according to American Diabetes Association. Low GI foods have a GI of 55 or less and most fruits, non-starchy vegetables, corn, lentils, pumpernickel bread and rolled oatmeal are included in this category. Medium GI foods have a GI between 56 and 69, for example whole wheat and couscous. White bread, pretzels, pumpkin and watermelon have a high GI, which is between 70 and 100, and thus, should be avoided by diabetics.
GI Variations
The GI of a given food may vary, depending on several factors. The more processed or cooked a food is, the higher the GI will be, explains American Diabetes Association. The riper a fruit or legume is, the higher its GI will be. A food consumed alone may have a different GI when is combined with other foods. The slower you cook a food, the lower the GI will be.
Research
The more high GI foods you eat, the higher your chances are to develop type 2 diabetes, heart disease, and even cancer, according to a study published in November 2008 issue of " Medical News Today." On the other hand, low GI foods prevent development the same diseases. This meta-analysis conducted by Dr.Alan Barclay and colleagues reviewed over 30 research studies involving nearly two million people from different countries. Other benefits of consuming low GI foods include improved weight control, reduced blood cholesterol levels, reduced sensation of hunger and increased physical stamina. Low GI foods may also help to better control a condition associated with insulin resistance called polycystic ovarian syndrome, according to TheGlycemicIndex.com.
Disadvantages
The GI number tells you about the type of carbohydrates in a certain food, but doesn't provide information about the amount of carbs that you eat, which is another important factor for diabetics. Thus, you should consider both the GI of the food and the amount of total carbohydrates that you consume, according to the American Diabetes Association.
Considerations
Consult a nutritionist to recommend a diet that will help you better manage your condition. Keep in mind that dietary changes do not replace any diabetes medication you are currently taking.
