Monitoring your carbohydrate intake is the first step in optimizing your diabetes control, and the GI, or glycemic index, can help you fine tune your blood sugar level management. The GI predicts the extent to which a carbohydrate-containing food can raise your blood sugar levels. To keep your blood sugar levels under control, base your diet on low GI foods with a GI value of 55 or below. Avoid high GI foods, with a GI of 70 and above, and consume medium GI foods, with a GI between 56 and 69, in moderation.
Oatmeal
Swap your usual breakfast cereals for oatmeal. Avoid flavored and sweetened oatmeal and choose plain old-fashioned oatmeal or steel-cut oats because of their lower GI value, which ranges between 52 and 57. Flavor your oatmeal naturally with fresh fruit, unsweetened applesauce, a tablespoon of almond butter or a dollop of plain yogurt.
Quinoa
Quinoa is an amazing low GI grain, with a GI of 53, that used to be cultivated by the Incas and that you can use as a healthy carbohydrate option instead of high GI potatoes and white rice, which have GI values ranging between 72 and 98. Prepare quinoa as a hot porridge for your breakfast, add some to your salad at lunch or serve it as you would serve rice at dinner.
Barley
Barley is a healthy addition to your diet to help you control your diabetes. Not only is it a low GI food, with a GI value between 22 and 35, but its high soluble fiber content can also help smooth out your blood sugar response after eating. Add it to soups or serve it as your carbohydrate choice instead of white rice or potatoes.
Sourdough Bread
If you like bread for toast at breakfast or a sandwich for lunch, use sourdough bread. White bread and whole-wheat breads have high GI values, while sourdough bread has a low GI, between 48 and 53 depending on whether it is made with rye or wheat, respectively. Use it as you would use regular bread.
Brown Basmati Rice
Instant white rice and short-grain white rice have high GI values, between 72 and 98, and can cause a sharp rise in your blood sugar levels after a meal. Basmati rice is a variety of rice that has a lower GI, with a GI between 43 and 52, and a more gentle effect on your blood sugar levels. Choose brown Basmati rice to boost your fiber intake.
Temperate Climate Fruits
Most fruits are relatively low on the glycemic index. However, tropical fruits, such as mango, papaya, pineapple and bananas tend to score a little higher on the GI scale, between 56 and 69. Instead, select temperate climate fruits, such as pears, apples, prunes, cherries, berries and grapes, because of their low GI values below 55.
Meat, Poultry and Fish
It is not possible to measure the GI value of protein-rich foods like meat, poultry and fish because of their lack of carbohydrates. However, these foods should constitute an important part of your diabetes meal plan. Meat, poultry and fish do not directly contribute to raising your blood sugar levels unless they are breaded or served in a sweet sauce. Including protein at every meal can help you improve your diabetes control in addition to helping you achieve and maintain a healthier weight.
Dairy Products
Cheese does not have a GI value because it is practically free of carbohydrates. It can be part of a healthy diabetes diet, in moderation, because it does not raise your blood sugar levels. As for milk and yogurt, they contain low GI carbohydrates that will not drastically raise your blood sugar. Choose unflavored milk and plain yogurts to avoid consuming added sugar.
Vegetables
Most vegetables, with the exception of potatoes and some winter squashes, have very low GI values, usually below 15, and can help you optimize your blood sugar levels control and lose weight if needed. Fill half of your plate with nonstarchy vegetables, such as cauliflower, leafy greens, mushrooms, onions and tomatoes, at most of your meals.
