Understanding The Glycemic Index To Make Better Food Choices

Diet plays a significant role in diabetes. It is extremely important to eat a nutrient-rich diet that does not spike your blood sugar levels. However, it might become tricky to understand which food to eat in a diabetes diet. One of the ways to solve this problem is by eating food based on the glycemic index (GI). It not only helps you decide which food to eat but also aids in losing weight, reducing cholesterol and controlling blood sugar levels. However, before we discuss this in-depth, let’s first understand what glycemic index is. 

What Is A Glycemic Index?

The glycemic index is a numeric value assigned to foods that contain carbohydrates. It shows how drastically specific foods increase your blood sugar levels. Only foods that contain carbohydrates are assigned a GI. Foods that do not contain carbs such as oils, fats and meats do not have a glycemic index.    

Each food is assigned a GI, depending on how it affects your blood sugar levels. Foods with a high GI raise your blood sugar levels quickly, whereas foods with a low GI do not cause a higher spike in your blood glucose levels. These foods may be grouped into three categories. 

• Foods With Low Glycemic Index: Foods that have a GI of 55 or less
• Foods With Medium Glycemic Index: Foods that have GI between 56 and 69
• Foods With High Glycemic Index: Foods that have a GI of 70 or above

If you have diabetes, you should try to eat foods with a low or medium glycemic index. It will help to control your blood sugar levels as well as reduce cholesterol and obesity. However, you must understand that other factors also influence the glycemic index of foods such as ripeness of the food, cooking method, amount of processing the food has gone through, etc.  

Benefits Of Eating A Low Glycemic Diet?

• A low glycemic diet will make sure that your blood sugar levels do not rise drastically. This will help to manage your diabetes better.
• Foods with a low glycemic index also aid in weight loss. 
• A low GI diet can help in reducing cholesterol and preventing heart diseases. 

How To Follow A Low GI Diet?

Eat foods that have a low glycemic index but at the same time contain all the healthy nutrients. For example: 

• Fruits such as apples, berries, lemons, grapefruit, etc 
• Non-starchy vegetables such as broccoli, spinach and tomatoes
• Whole grains such as quinoa, barley, oats, etc
• Lentils and beans

You must avoid or limit foods that have a high GI value. For example:

• White bread and breakfast cereals
• White rice
• Pasta such as fettuccine, ravioli, lasagna, etc
• Starchy vegetables such as potatoes
• Baked goods and snacks such as cakes, doughnuts, chocolates, chips, etc
• Sugary drinks such as soda, fruit juice, etc 

You may also include foods with no glycemic index in a balanced proportion. For example:

• • Meat and seafood such as pork, lamb, tuna, salmon, sardines, etc.
  • Poultry such as chicken, turkey, etc.
  • Oils such as olive oil, avocado oil, etc.
  • Nuts such as almonds, walnuts and pistachios
  • Seeds such as chia seeds, flax seeds and sesame seeds
  • Herbs and spices such as turmeric, black pepper, cinnamon, etc.

Some Foods With Low Glycemic Index

• Kidney beans: 24
• Barley: 28
• Chickpeas: 28
• Lentils: 32
• Soy milk: 34
• Apples: 36
• Strawberries: 41
• Dates: 42
• Oranges: 43
• Blueberries: 53
• Quinoa: 53
• Whole milk: 39

Is Glycemic Index A Good Tool To Determine Diabetes Diet?

The glycemic index is extremely useful and can vastly help you understand the impact of specific foods on blood sugar levels. However, it should not be the only factor you consider while determining your diet. A diet low in the glycemic index may also lack essential nutrients. Therefore, you must also take into account other nutrients while deciding your diet. Portion size is of great importance as well. You may eat foods with a high glycemic index if you take them in a smaller proportion. In this case, the glycemic load may be a beneficial tool to determine diabetes diet. It takes into consideration both the quantity and quality of food. To ensure a perfect diet, it is advised to consult your doctor or nutritionist before making any changes in your diet. 

References:

1. https://www.healthline.com/nutrition/glycemic-index
2. https://medlineplus.gov/ency/patientinstructions/000941.htm
3. https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466
4. https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load
5. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/glycaemic-index-and-diabetes
6. https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/