Does glycemic index matter for diabetes?
Glycemic index (GI) is simply a measurement of how long and how high a particular food makes your blood sugar level (BSL) rise.
All carbohydrates are not created equal; some are converted into glucose rapidly and enter the bloodstream leading to quick spikes, whereas others work more slowly.
What are high and low GI foods?
Sticking to low GI foods gives you better control on blood sugar levels. It also has one other beneficial side effect: it helps in weight loss.
What are the best low GI foods?
Foods with Low GI between (0 and 55) Choose these foods—but as mentioned earlier, be careful not to over-indulge either.
· Bulgar, barley
· Pasta, parboiled (converted) rice
· Quinoa
· High-fiber bran cereal
What are medium GI foods?
Foods having a GI rating anywhere between 56 and 69, are considered moderate. Diabetics can consume these, but try not to make a meal of them.
What are high GI foods?
Foods with a GI value of 70 and above are considered to be high GI and should be avoided as they lead to quick and high spikes in BSL-dangerous for diabetics.
When deciding on what to eat for your meals, try and pick only food items that have a low to medium GI. If you do decide to consume a high GI food, do complement it with a low GI food.
This will have a moderating effect, but be circumspect. Also remember, food combinations—even those in low to mid-GI ranges—can alter the GI values of the meal as a whole. Other aspects to keep in mind are: quantities, and, in the case of fruit, ripeness. The riper the food, the higher its GI value.
· Portion size
While quality scores high points when it comes to GI, size matters too, as bigger portions simply translate into more calories, and more carbs.
· Cooking
How and how long a food is cooked also affects the GI of a food. Al dente pasta, for instance, has a lower GI number than soft pasta.
· Fiber and Fat
High-fiber foods are highly desirable as fiber slows the absorption of glucose into the bloodstream. Polished, white rice, for example, has a higher GI than brown varieties.
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