Diabetic
Diet Glycemic Index ChartWhen we eat
carbohydrates (including starch and sugars), they are digested and
converted into glucose, a simple sugar. Glucose then enters
the
bloodstream and is transported by insulin into the body cells providing
the fuel and energy to allow our body cells to function.
Through
research, we have learned more about how foods are digested in the
stomach and the time it takes to change blood glucose levels.
The
speed at which food is able to increase a person's blood glucose is
called the glycemic response to the food.
 The
Glycemic Index ranks foods containing carbohydrate foods on a scale
from 0 to 100. Eating foods that are more processed, such as white
bread, digests faster and gives more glucose to the body.Whole foods,
such as whole wheat bread or an apple are digested more slowly and have
a higher fiber content (non-digestible carbohydrate) which give less
glucose to the body. Therefore, white bread has a higher
glycemic number and whole wheat bread and apples have a lower number. A
reading of 55 or below is considered low, and 70 or above is considered
high.
A website,
www.sparkpeople.com
printed a balanced view on using the glycemic index. Here is an excerpt
from their article on glitches in the glycemic index by Becky Hand,
registered dietitian.
Using
the glycemic index for meal planning is a very complicated process.
Here are some of the limitations:
- Only
about 5% of the foods in the national food database have been tested.
- There
is usually a wide variation in the GI measurement. A potato can be as
low
as 56 or as high as a 100. In fact, a food's GI score can change based
on the food's ripeness level.
- A food's GI score can
also change based on preparation techniques. Grinding and
cooking can elevate the GI score of some foods because they become
quicker and easier to digest.
- GI testing is done on
individual foods, but we consume most foods in combinations. Fiber,
protein, and fat will usually reduce the glycemic index of a meal.
- The
rate at which different people digest carbohydrates varies. Each
person's glycemic response may vary throughout the day.
- When
certain high glycemic foods are eliminated from the diet, so are vital
vitamins, minerals, fiber, and phytochemicals. Watermelon has a GI of
72
but is high in potassium, vitamin A, and lycopene, for example.
- Relying
on the glycemic index can still lead to overeating and weight gain.
Peanuts look like the perfect choice with a GI of 14, but
with about 400 calories in a 1/2 cup, they won't help shed pounds when
eaten in excess.
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After
reading this, you are probably thinking how can I possibly know
everything about the food and its impact on my blood sugars? Here is a
chart that divides foods into three categories. Keep in mind
that the foods with higher glycemic numbers should not be eaten alone
but with foods containing protein, small amount of fat and if possible,
foods with fiber.
Diabetic
Diet Low Glycemic Index Foods
(below 55) - eat more often
at meals.
- Most Vegetables: asparagus,
broccoli, spinach, kale, carrots, cauliflower, green beans, peas,
celery, red cabbage, cucumber, lettuce, mushrooms, peppers, yams
- Fruits: apples,
apricots, grapes, blueberries, cherries, raspberries, strawberries,
grapefruit, oranges, peaches, pears, plums, prunes
- Juices: apple,
grapefruit, pineapple, tomato
- Legumes: black,
navy, pinto, and kidney beans, chickpeas, lentils, black-eyed peas
- Starches: most
pastas, brown rice, barley, quinoa, bulgur, wheat bran and
germ, pumpernickel, and whole wheat bread
- Cereals: All Bran,
Fiber One, Kashi
- Milk
Products: milk,
cheese and yogurt
- Nuts and Nut butters
- Sweeteners: fructose,
sugar alcohol (be careful of the amount; can cause diarrhea).
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Diabetic
Diet Medium Glycemic Index Foods
(55 - 69) - eat with
foods containing protein, small amount of fat and fiber.
- Vegetables: white
and sweet potatoes, corn
- Fruits: bananas,
tropical fruits (mango, cantaloupe, papaya, pineapple), kiwi fruit,
raisins, figs, fruit cocktail
- Juices: orange,
cranberry
- Starches:
white rice, wild rice, couscous.
- Cereals: Cream of
Wheat, Life, Mini Wheats, Oat Bran, most oatmeal, Raisin Bran
- Sweeteners: honey
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Diabetic
Diet High Glycemic Index Foods
(above
70) eat with foods containing protein, small amount of fat
and fiber.
- Fruits: watermelon,
dates
- Snacks:
popcorn, rice cakes, most crackers (soda, Stoned Wheat Thins, Water
Crackers), cakes, doughnuts, croissants, muffins, waffles, white bread,
baguette, bagels
- Most
Cereals: Bran
Flakes, Cheerios, Cornflakes, Instant Cream of Wheat, Crispix,
GrapeNuts, Puffed Wheat, Rice Krispies, Shredded Wheat, Special K,
Total
- Sweeteners/Sweets:
table sugar, hard candy, soft drinks, sports drinks (eat or drink less
often - not the healthiest foods)
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 Health Tip - When in
doubt about whether to eat a food, eat a small amount and before the
next meal, check your blood sugar. If your blood sugar is higher than
normal, you know that your body received more glucose from this
food. This is good information for you to know. Do
not worry about an occasional high blood sugar, but
remember that this food should be eaten in smaller quantities and less
often.
 Still want to know more
about the glycemic index and the specific rating for each food?
Contact us
by e-mail and we will send you a PDF file with additional information
and specific glycemic index numbers for a variety of foods.
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