Diabetic individuals can use the glucose or glycemic index to assess the effects that specific foods may have on blood sugar levels. The glucose index is not limited to foods containing sugar, but also contains foods with other carbohydrates that can raise blood sugar levels. This tool also shows how fast and how much a specific food can raise blood sugar levels.
Glycemic or Glucose Index
The glucose index, also known as the glycemic index, is a scale that measure how fast your body turns carbohydrates into glucose. The GI classifies foods as lower glycemic index carbohydrates and higher glycemic index carbohydrates. Lower glycemic index carbohydrates are foods that have a slow rate of digestion and absorption, and therefore do not raise blood sugar as fast as other carbohydrates. Higher glycemic index carbohydrates raise blood sugar levels more quickly than other types of carbs. According to "Textbook of Diabetes," research is not conclusive as to the utility of using the GI. In fact, the American Diabetes Association recommends focusing on the total and type of carbohydrate intake rather than information from the GI.
Pros and Cons
According to "Textbook of Diabetes," the GI offers several benefits and some potential problems. Using the GI as a guide may regulate blood sugar levels, reduce insulin resistance and reduce your need for diabetic medications. However, the index does not consider combinations of foods; it focuses only on the food itself and not how much of the food you eat or the preparation method you use. The GI only includes carbohydrate foods. Other foods besides carbohydrates can raise blood sugar levels. While the GI can help you control your appetite and delay your hunger cues, the index does not rank food according to nutrient content.
Foods on the Index
Foods low on the glycemic index include soybeans, lentils and dried beans, milk and yogurt. Additionally, certain fresh fruits, such as peaches, apples, grapefruit and pears, are low on the GI. Nuts and seeds, bran cereals and oatmeal, as well as vegetables are also low on the GI. Foods high on the GI include white potatoes, white breads and bagels, short grain rice, watermelon, ripe bananas and pineapple.
GI Index Scale
The GI index uses a numerical scale to rank foods from 0 to 100 based on the likelihood the food will raise blood sugar levels. Foods ranked below 55 are low on the glycemic index. Food ranked between 56 and 69 have a medium glycemic index, and foods above 70 are high on the glycemic index.
References
- "The New Glucose Revolution Shopper's Guide to GI Values 2010: The Authoritative Source of Glycemic Index Values for More Than 1,300 Foods"; Jeannie Brand-Miller, et al; 2010
- "The G-Index Diet: Control Your Glucose Level and Lose Weight Now"; Richard Podell and William Proctor; 1994
- "Textbook of Diabetes"; Richard I.G. Holt, et al; 2010
- "Harrison's Principles of Internal Medicine"; Dennis Kasper, et al; 2004
- "Human Physiology: The Mechanisms of Body Function"; Arthur Vander, et al; 1998
