The glycemic index (GI) is a valuable tool for understanding how different foods affect your blood sugar levels. This guide will help you use the GI to make informed food choices.
What is the Glycemic Index?
The glycemic index ranks carbohydrate-containing foods on a scale from 0 to 100 based on how quickly they raise blood sugar levels after eating.
- **Low GI:** 55 or less
- **Medium GI:** 56-69
- **High GI:** 70 or above
Why It Matters for Diabetes
Foods with a lower GI cause a slower, more gradual rise in blood sugar, which is ideal for diabetes management. High GI foods cause rapid spikes that can be difficult to manage.
Low GI Foods to Embrace
- Most vegetables (except potatoes)
- Whole grains like quinoa and oats
- Legumes and beans
- Most fruits (especially berries)
- Nuts and seeds
High GI Foods to Limit
- White bread and refined grains
- White rice
- Sugary snacks and drinks
- Potatoes
- Most processed foods
Beyond the GI: Glycemic Load
Glycemic load (GL) takes into account both the GI and the portion size, giving you a more complete picture of a food's impact on blood sugar.
Practical Application
Focus on filling your plate with low GI foods, combine carbs with protein and healthy fats to lower the overall glycemic impact, and pay attention to portion sizes.
