Understanding the Glycemic Index: A Guide for Diabetic Clients
What to eat and what not to eat if you are diabetic
Managing diabetes goes beyond just cutting sugar—it's about understanding how the food you eat affects your blood sugar levels. One of the most important tools in managing this is the glycemic index (GI), a scale that measures how quickly a food raises your blood sugar. Let’s explore why the GI matters, which foods to avoid, and how you can make better choices to control glucose spikes.
What is the Glycemic Index (GI)?
The GI ranks foods on a scale from 0 to 100 based on how fast they raise blood sugar:
High GI (70 and above): These foods cause a quick spike in blood sugar.
Medium GI (56-69): These foods raise blood sugar moderately.
Low GI (55 or less): These foods raise blood sugar slowly, helping maintain stable levels.
For people with diabetes, focusing on low-GI foods is crucial to prevent sharp blood sugar spikes.
High-GI Foods to Avoid
High-GI foods cause blood sugar to rise quickly, leading to a "spike-and-crash" effect. These foods include:
Refined carbohydrates: White bread, white rice, pasta, and instant oats.
Sugary foods: Sweets, candies, pastries, and sugary drinks.
Starchy vegetables: Potatoes, corn, and overripe bananas.
Processed snacks: Chips, crackers, and biscuits.
Low-GI Foods to Embrace
Low-GI foods help stabilize blood sugar levels and keep you feeling full longer. Examples include:
Whole grains: Brown rice, quinoa, whole oats, and barley.
Legumes: Lentils, chickpeas, and black beans.
Non-starchy vegetables: Broccoli, spinach, cauliflower, and zucchini.
Fruits: Apples, oranges, berries, and cherries (in moderation).
Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds.
The Role of Fiber in Blood Sugar Control.
Fiber is a game-changer for diabetics. It slows digestion and the absorption of glucose, leading to steadier blood sugar levels.
How Fiber Impacts Blood Sugar Spikes
White Rice Without Fiber: Eating a bowl of white rice alone can spike blood sugar by 40–50 mg/dL within an hour.
White Rice With Fiber (Vegetables): Adding fiber (e.g., leafy greens, broccoli) can reduce the spike by 30–50%,resulting in a rise of 20–25 mg/dL.
Brown Rice Without Fiber: Causes a moderate spike of 20–30 mg/dL.
Brown Rice With Fiber (Vegetables): Further reduces the spike to 10–15 mg/dL.
How to Add Fiber to Your Meals:
Replace white rice with brown rice or quinoa.
Add vegetables like broccoli or spinach to your pasta or rice dishes.
Snack on fruits with the skin on, like apples or pears.
Include legumes like lentils or chickpeas in your curries or salads.
The Role of Resistant Starch
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and acts like fiber. It feeds healthy gut bacteria, improves digestion, and slows the absorption of glucose, helping control blood sugar levels.
How to Create Resistant Starch:
Cook and cool your carbs: Cooking foods like rice, potatoes, or pasta and then refrigerating them for several hours or overnight develops resistant starch.
Soak your grains: Soaking rice or other grains overnight before cooking can also increase resistant starch.
Eat slightly green bananas: Green bananas are naturally high in resistant starch.
Simple Carbs vs. Complex Carbs
Simple carbs (like white bread and sugary drinks) lack fiber, causing rapid glucose spikes.
Complex carbs (like whole grains and legumes) are rich in fiber, which slows digestion and sugar absorption.
GI Comparison of Foods
White Rice vs. Brown Rice
White Rice GI: ~70–89 (high GI, varies by type)
Brown Rice GI: ~50–65 (medium GI, varies by variety)
Why the Difference? Brown rice retains its bran and fiber, which slow digestion and glucose absorption.
Fresh Rice and Potatoes vs. Cooled Ones (Resistant Starch)
Fresh White Rice GI: ~70–89
Cooled White Rice GI: ~50–60 (medium GI after cooling)
Fresh Potatoes GI: ~80–90 (depending on variety and cooking method)
Cooled Potatoes GI: ~50–60 (medium GI after cooling)
Why the Drop? Cooling cooked starches like rice and potatoes increases resistant starch, which resists digestion and slows glucose absorption.
Ripe Bananas vs. Green Bananas
Ripe Banana GI: ~51–70 (medium to high GI)
Green Banana GI: ~30–40 (low GI)
Why the Difference? As bananas ripen, their resistant starch converts into simple sugars, increasing the GI.
What to Look for in Brown Rice and Complex Carbs
Not all brown rice or complex carbs are created equal. Here are factors to consider:
Fiber Content: Opt for brown rice with 3g or more fiber per serving. Quinoa is naturally higher in fiber (~5g per cup).
Processing: Highly processed brown rice can have a higher GI. Choose long-grain or basmati brown rice for a lower GI (~50).
Cooking Method: Avoid overcooking, as this can increase the GI.
Nutrient Profile: Quinoa and sweet potatoes are richer in nutrients like magnesium, which aids blood sugar control.
Is Sweet Potato Better than Brown Rice?
Sweet potatoes are an excellent alternative to rice, with a lower GI and higher nutrient density. Here's a comparison:
Sweet Potatoes
GI: 44–61 (low to medium, depending on preparation).
Benefits: High in fiber, vitamins A and C, and potassium.
Brown Rice
GI: 50–65 (medium GI, varies by type).
Benefits: Good source of magnesium and B vitamins.
Quinoa
GI: ~53 (medium GI).
Benefits: High in protein, fiber, and essential amino acids.
Ranking of Complex Carbs for Diabetics
Based on GI, nutrient content, and fiber, here’s how these carbs rank:
Quinoa (Best)
Low GI (~53), high in fiber and protein, versatile in cooking.
Sweet Potatoes
Low to medium GI, nutrient-dense, and filling.
Brown Rice
Medium GI, less nutrient-dense than quinoa or sweet potatoes.
Key Takeaways for Diabetic Clients
Choose Low-GI Foods: Opt for quinoa, sweet potatoes, and minimally processed brown rice.
Incorporate Fiber: Pair carbs with vegetables, nuts, or seeds to slow glucose absorption.
Use Resistant Starch: Cool cooked rice, potatoes, or pasta overnight to increase resistant starch and lower the GI. Reheating does not increase the glycemic index (GI).
Control Portions: Even low-GI foods can cause blood sugar spikes if consumed in large quantities, as this increases the glycemic load. In our next article, we’ll dive deeper into the concept of glycemic load. Subscribe to Freedom Freak to stay updated and get notified when the next article is published!
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Excellent explanation 👏👏
Pro tip: while soaking oats over the night, add a squeeze of lemon juice or a splash of yogurt to the soaking liquid to aid in breaking down phytic acid further.