The glycemic index refers to how quickly a food raises blood sugar, or glucose, levels in the body. Foods such as simple carbohydrates have a high glycemic index value and raise blood sugar more quickly than complex carbohyrates and other foods that have a lower value. MayoClinic.com advises that this index can help maintain blood glucose levels in those with diabetes. The glycemic index of foods is estimated with food charts, though an exact calculated value can only be measured experimentally. Eating foods with a healthy glycemic load or total content of sugars, can be estimated by a glycemic index chart.
Step 1
Use a glycemic index chart such as that found at the American Diabetes Association website or glycemicindex.com to determine which foods have a low glycemic index. Plan a weekly meal plan based on foods that have a lower glycemic index value. This will help to prevent spiking blood glucose levels that damage the arteries, nerves and tissues in the body.
Step 2
Measure the glycemic index of meals by using this equation: Glycemic index = (glycemic load x 100) / carbohydrates in grams. This equation can be rearranged to measure glycemic load, which takes into account the portion size of each food within your meal: GL = GI/100 x net carbs. Net carbs equal to the total carbohydrates minus dietary fiber.
For example a 1 cup or 225 gram serving of fresh oranges with a glycemic index of about 52 and a carbohydrate content of 45.5 grams has a glycemic load of 24.
Step 3
Beware of hidden carbohydrates such as sugars found in condiments, sauces and salad dressing. Add these sugars into your estimations of total glycemic load. It is very important to maintain blood glucose levels in patients with diabetes.
Tips and Warnings
- To decrease blood sugar rises, include high-fiber foods, such as whole fruits and vegetable, whole grains, legumes and lentils, which have a lower glycemic index values and help prevent blood sugar spikes, into your meals. Also, replace processed and canned foods with fresh and raw choices.
- Measuring the glycemic index of foods is an estimation. Consult a nutritionist about your weekly meal plan to confirm that it is healthy according to your needs. Uncontrolled blood sugar levels can lead to diabetic complications such as nerve damage, numbness in the hands and feet, hardening of the arteries, vision loss and blindness.
Things You'll Need
- Food plan
- Food scale
- Glycemic index chart
- Calculator
