What is the Glycemic Index (GI)?
The glycemic index (GI) is a system that ranks carbohydrate-containing foods according to their effect on blood sugar (glucose) levels after they are eaten. It is expressed on a scale of 0 to 100, with pure glucose being the reference with a value of 100.
How is GI calculated?
GI is calculated by measuring the glycemic response to a food containing 50 grams of available carbohydrates, compared to the response to the same amount of carbohydrate from pure glucose or white bread.
Why is GI important for diabetics?
People with diabetes, especially those with type 2 diabetes, need to control their blood glucose levels. Foods with a high GI raise blood glucose rapidly, which can lead to spikes and crashes, which can have negative long-term health consequences, such as:
- Increased risk of cardiovascular disease
- Kidney damage
- Nerve damage
- Diabetic retinopathy
Which foods have a high GI?
- Refined cereals: White bread, white rice, white pasta
- Simple sugars: Sugary drinks, candy, fruit juices
- Processed foods: French fries, cookies, pastries
- Tropical fruits: Bananas, papaya, mango
Which foods have a low GI?
- Vegetables: Broccoli, spinach, carrots, tomatoes
- Legumes: Lentils, chickpeas, beans
- Nuts: Almonds, walnuts, flaxseeds
- Fruits with skin: Apples, pears, oranges
- Whole grains: Whole-wheat bread, brown rice, whole-wheat pasta
How can diabetics use GI to manage their diabetes?
- Choose foods with a low or moderate GI: Prioritizing these foods in your diet will help control blood glucose levels and prevent complications.
- Combine foods with different GIs: Combining high- and low-GI foods in the same meal can help reduce the impact on blood glucose.
- Read food labels: Pay attention to the carbohydrate content and GI on food labels.
- Consult with a healthcare professional: A doctor or nutritionist can help create a personalized meal plan that includes the GI of foods.
Additional information for type 2 diabetics:
- Fiber: Soluble fiber found in foods like legumes, vegetables, and fruits with skin slows the absorption of sugars and helps control blood glucose.
- Physical activity: Regular physical activity improves insulin sensitivity and helps control blood glucose.
- Medication: In some cases, people with type 2 diabetes may need to take medication to control their blood glucose levels.
Recommendations:
- Maintain a healthy weight: Weight loss, even in small amounts, can improve insulin sensitivity and lower blood glucose levels.
- Manage stress: Stress can raise blood glucose levels.
- Monitor blood glucose regularly: Monitoring blood glucose levels helps identify which foods affect each person the best.
Additional resources:
- International Diabetes Federation: https://www.diabetesatlas.org/**
- American Diabetes Association: https://www.diabetes.org/**
- Diabetes Foundation: https://www.diabetes.org/**
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