Controlling blood sugar levels is an important part of good diabetes management. The glycemic index can be a useful tool because it measures the effects of carbohydrates on blood sugar. The lower the food ranks on the glycemic index, or GI, the less effect it has on your blood sugar. Pure glucose is ranked as 100, and all other foods are scored in comparison to glucose.
Glycemic Index
The glycemic index measures the potential of any carbohydrate, or food that contains carbohydrates, to raise your blood sugar. The Sydney University Glycemic Index Research Service in Sydney, Australia is the official glycemic index testing center and has the largest online database of glycemic index listings. Any food that scores lower than 55 is a low-GI food. Foods that score between 55 and 69 are moderate or medium-GI foods and any food that scores higher than 70 is a high-GI food and has the potential to quickly raise your blood sugar.
Low-GI Foods and Diabetes
Low-GI foods have little effect on your glucose levels. That may be because they are low in sugar or high in fat, fiber or protein, all of which slow the absorption of sugar into your bloodstream. Low-GI diets may help control hypo- and hyper-glycemia, reducing the risks associated with uncontrolled blood sugars, such as kidney failure, heart disease, nerve damage and blindness. Low-GI diets also increase insulin sensitivity in type 2 diabetics. Because low-GI foods increase your feeling of fullness, you may eat less at each meal and wait longer in between meals, so you consume fewer calories.
Safety for Diabetics
Don't confuse low-GI foods with low-fat or low-calorie foods. Although most foods low on the glycemic index are good choices for people with both type 1 and type 2 diabetes, high-fat carbohydrates may also be low-GI foods. Ice cream, chocolate bars and potato chips can all be low-GI foods. And there are some nutrient-dense high-GI foods, such as watermelon, dates, millet and broadbeans that could occasionally be included as part of a healthy diet. Use the glycemic index as one of many tools to help you make healthy food choices.
Using the Glycemic Index
Although the glycemic index may not be perfect, it can help you increase your consumption of high-fiber vegetables, whole grains and legumes, while decreasing consumption of simple carbohydrates, such as cookies, cakes, white bread and soda. Processed and packaged foods tend to be higher on the glycemic index, because sugar is often added during the manufacturing process. Eating low-GI foods might increase the amount of fresh, whole or raw foods in your diet. If you choose to eat foods higher on the glycemic index, you may pay more attention to portion control and avoid eating over-sized portions. Learning to make better choices can help you control your glucose levels and lower your risk of the serious health consequences associated with diabetes.
