The Importance of Knowing the Difference Between High and Low-Glycemic Foods for Diabetics

Introduction

Diabetes is a chronic condition that affects the body’s ability to regulate blood sugar levels. This regulation is crucial because high blood sugar levels can lead to a variety of health complications, including heart disease, kidney damage, and nerve damage. One of the key strategies for managing diabetes and maintaining healthy blood sugar levels is through diet, specifically by understanding and utilizing the glycemic index (GI) of foods (1).

Understanding the Glycemic Index

The glycemic index is a relative ranking of how different carbohydrates affect blood sugar (2). Foods with a high glycemic index value tend to raise your blood sugar higher and faster than do foods with a lower value (3). Conversely, low glycemic foods are more beneficial than high glycemic foods because they control the rise of blood sugar levels 1. Low glycemic foods are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels, which makes you feel sated longer and less likely to overeat (1).

Importance of Low-Glycemic Foods for Diabetics

Eating low-GI foods can help you gain tighter control over your blood sugar and may help with weight loss (1). Following a low-GI diet can also reduce the risk of developing Type 2 diabetes and its long-term complications (1). Moreover, low-GI foods typically cause a lower and slower rise in blood glucose and, subsequently, insulin levels (2). This slow and steady release of glucose provides you with a constant supply of energy and helps you feel full for a longer time, preventing overeating (4).

Glycemic Index of Common Foods

Here is a list of common foods categorized by their glycemic index from low to high(2,5).

Food	Glycemic Index

Low GI Foods (55 or Less)
Apple	36
Banana	51
Carrots, boiled	39
Chickpeas	28
Ice cream	51
Kidney beans	24
Lentils	32
Mango	51
Orange	43
Rice noodles	53
Rolled oats	55
Skim milk	37
Soya beans	16
Spaghetti, white	49
Sweet corn	52

Medium GI Foods (56 to 69)
Brown rice, boiled	68
Couscous	65
French fries	63
Pineapple	59
Popcorn	65
Potato chips	56
Sweet potato, boiled	63
Wheat flake biscuits cereal	69

High GI Foods (70 to 100)
Cornflakes	81
Instant oatmeal	79
Potato, boiled	78
Potatoes, instant mashed	87
Rice milk	86
Rice porridge	78
Rice cackers	87
Unleavened wheat bread	70
Watermelon	76
White rice, boiled	73
White bread (wheat)	75
Whole wheat bread	74

Meal Plan for Diabetics

A meal plan for diabetics is a healthy eating plan that’s low in fat, calories, and carbs, and rich in nutrients, fiber, and protein. It can help you manage your blood sugar levels, reduce inflammation, and prevent complications. A meal plan for diabetics can vary depending on your goals, tastes, and lifestyle, but a common method is to use smaller plates and divide them into quarters: half with non-starchy vegetables, a quarter with whole grains or complex carbs, and a quarter with lean protein. You can also add some fruit, nuts, seeds, and low-fat or fat-free dairy products(6).

For a month-long meal plan, you can rotate a variety of meals that fit this plan. For example, for breakfast, you can have rolled oats with a side of fruit and skim milk. For lunch, you can have a salad with lean protein like chicken or tofu, and for dinner, you can have a serving of whole grain pasta with a side of non-starchy vegetables. Remember to also include healthy snacks in between meals, such as nuts or a piece of fruit.

A 7-day meal plan that is low in fat, calories, and carbs, and rich in nutrients, fiber, and protein:

Day 1:

Breakfast: Rolled oats with a side of fruit and skim milk
Lunch: Salad with lean protein like chicken or tofu
Dinner: Whole grain pasta with a side of non-starchy vegetables

Day 2:

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds
Lunch: Quinoa salad with mixed vegetables and a hard-boiled egg
Dinner: Grilled salmon with a side of broccoli and brown rice

Day 3:

Breakfast: Scrambled eggs with spinach and whole grain toast
Lunch: Lentil soup with a side of mixed greens
Dinner: Baked chicken breast with quinoa and steamed carrots

Day 4:

Breakfast: Smoothie made with spinach, banana, blueberries, and almond milk
Lunch: Chickpea salad with tomatoes, cucumber, and feta cheese
Dinner: Stir-fried tofu with mixed vegetables and brown rice

Day 5:

Breakfast: Whole grain cereal with skim milk and a side of fruit
Lunch: Turkey sandwich on whole grain bread with a side of carrot sticks
Dinner: Baked fish with a side of sweet potato and green beans

Day 6:

Breakfast: Omelets with mushrooms, bell peppers, and low-fat cheese
Lunch: Vegetable soup with a side of whole-grain bread
Dinner: Grilled chicken with a side of quinoa and steamed broccoli

Day 7:

Breakfast: Greek yogurt with a sprinkle of granola and a side of fruit
Lunch: Tuna salad with mixed greens and a hard-boiled egg
Dinner: Baked turkey with a side of brown rice and mixed vegetables

Low-GI snacks that are beneficial for diabetics (1):

Popcorn: It’s a whole grain and a good source of fiber.
Trail Mix: A combination of nuts, seeds, and dried fruit can be a great source of healthy fats, protein, and fiber.
Nutreat: This is a brand of snack bars that are made with whole grains and nuts.
Veggies and Hummus: Raw green vegetables paired with hummus can be a satisfying and nutritious snack.
Raw Carrots: They are low in calories and high in fiber and vitamins.
Kidney Beans: They are high in fiber and protein, which can help control blood sugar.
Chickpeas: They are a good source of protein and fiber.
Lentils: They are high in fiber and protein, and they have a low GI.
Bran Breakfast Cereals: These cereals are high in fiber and have a low GI.
SimplyProtein Bars and Snacks: These are high-protein, low-sugar snacks.
Whole Grain, Multigrain, Rye, or Sourdough Bread: These types of bread have a lower GI than white bread.
Steel Cut Oats: They are high in fiber and have a lower GI than instant oats.
Apples, Strawberries, Apricots, Peaches, Plums, Pears, Kiwi, Tomatoes: These fruits have a low GI and are a good source of vitamins and fiber.
Leafy Greens like Spinach and Kale: They are low in calories and high in vitamins and fiber.

Conclusion

Understanding the glycemic index and incorporating low-GI foods into your diet is a powerful tool for managing diabetes. It allows for better control of blood sugar levels, can aid in weight loss, and can reduce the risk of developing further complications associated with diabetes. By being mindful of the GI of the foods we eat, we can make informed decisions that benefit our health in the long run. Always remember to consult with a healthcare provider or a dietitian to create a meal plan that suits your individual needs and goals.