Many diabetics refer to the glycemic index of certain foods in order to make aware choices about their diet. The glycemic index rates foods based on the amount of fluctuation they cause in blood glucose and insulin levels, with higher glycemic indexes referring to foods that cause spikes in blood sugar. For best results, consult the glycemic index and reduce your intake of sugary, starchy foods that may cause spikes and crashes in your blood sugar levels.
Glycemic Index
Contrary to popular belief, not all complex carbohydrates produce stable effects on blood sugar. According to the Linus Pauling Institute, blood glucose responds in a variety of ways to different simple and complex carbohydrates depending on their molecular structure. For example, simple carbohydrates such as white rice and white bread are containing ratings of 64 and 70, respectively, on the glycemic index. Comparatively, complex carbohydrates such as brown rice and whole-wheat bread contain glycemic index ratings of 55 and 71, respectively. The similarity in blood glucose responses between certain simple and complex carbohydrates can make it tricky for diabetics who do not use the glycemic index for determining their diet.
Foods That Spike
Blood sugar levels are affected differently depending on the composition of fats, carbohydrate and proteins in a food. Foods that contain high glycemic indexes and may cause spikes in blood sugar include dried dates, cornflakes, jelly beans, puffed rice cakes, baked potatoes, doughnuts, soda crackers, table sugar, pancakes, milk and juices. Generally speaking, sugary foods and snacks such as popcorn, potato chips, candy bars and pretzels generally contain higher glycemic indexes ranging from 54 to 99.
Timing
Depending on factors such as age and body weight, skipping a meal can have as negative of an impact on your blood sugar as eating food with high glycemic indexes. Diabetics and individuals with hyperglycemia are advised to sustain their blood sugar levels by consuming food at regular intervals during the day. If you have to wait four or more hours between meals, bring a snack for the midmorning and post-lunch intervals that are susceptible to drops in blood sugar.
Safety Concerns
Talk to your doctor before making any drastic changes to your dietary regimen. Many diabetes patients can reduce their intake of high-glycemic foods by consuming a diet based on whole grains, dark leafy greens and lean proteins. Avoid soft drinks, candy and sugar products that may cause spikes in your blood pressure, and limit your intake of appetite suppressants such as coffee to reduce your risk of delaying or skipping a meal.
