Managing diabetes under control goes beyond monitoring blood sugar levels regularly. A crucial factor in controlling diabetes is understanding foods' glycemic index (GI) and how they impact your body.  GI is a valuable tool that people with diabetes can use to rate the quality of carbs they consume.

Generally, foods are grouped as low, medium or high glycemic index, depending on how rapidly they spike blood sugar levels, compared to white bread or glucose (as these foods have a GI value of 100)
Diabetes and GI

Take this two-minute read to understand what the glycemic index is, its relationship with diabetes, and how consuming low-GI foods can help maintain optimal blood sugar levels.

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What Is the Glycemic Index and How Does It Affect Diabetes?

The glycemic index is a ranking tool that measures how quickly a carbohydrate-containing food raises blood sugar levels after consumption. The GI value of foods varies from 0 to 100 and it is categorised as:

  • Low GI: 55 or less
  • Medium GI: 56–69
  • High GI: 70 or above

Food that comes under a high GI score spikes blood sugar levels rapidly, while low GI foods result in a steadier and slower release of glucose.

Also Read: 5 Fruits Low On Glycemic Index That Are Good For Diabetics-Infographic

What Are The Factors That Affect A Food’s Glycemic Index?

Numerous factors are considered when giving a food a glycaemic rating and these include:

Acidity

Generally, highly acidic foods like pickles are lower on the GI than foods that are not. This shows why breads prepared with lactic acid like sourdough bread are lower in GI than white bread.

Cooking Time

Cooking method and preparation can impact the GI too. Usually, the longer a food is cooked, the faster its sugar will be absorbed and digested, spiking the GI

Fiber Content

High-fiber foods have a lower glycemic index. The fibrous layer around beans and seeds makes the body break down food slowly, thus these foods tend to be lower on the glycemic scale than foods without fiber.

Processing

Processed foods lack fiber and are higher on the glycemic index, for instance, fresh fruit juice has a higher GI score than whole fruits.

Type of Sugar

There is a lot of misconception that all sugars have a high GI. However, the GI of sugar ranges from as low as 23 for fructose and 105 for maltose. Thus, the GI of a food partially depends on the type of sugar it contains.

Nutrient content

Adding protein or fat to a meal can slow digestion and help lower the glycemic response to a meal.

Ripeness

The unripe fruit has complex carbs that break down into sugars as the fruit ripens. The riper the fruit, the higher is GI. For instance, an unripe banana has a GI of 30, whereas an overripe banana has a GI of 48.

Benefits of Low-GI Foods for Diabetes Management

Low-GI foods promote gradual glucose release, reducing post-meal blood sugar spikes and sudden crashes.

A diet rich in low-GI foods can improve the body’s response to insulin, which is crucial for both type 1 and type 2 diabetes.

Slow-digesting low-GI foods keep you fuller longer, aiding in weight control—a vital aspect of managing type 2 diabetes.

Maintaining blood sugar levels under control consistently can lower the risk of complications like cardiovascular disease and neuropathy.

Top Low-GI Foods to Include in Your Diet Regimen

  • Whole Grains: Barley, quinoa, oats
  • Legumes: Lentils, chickpeas, kidney beans
  • Vegetables: Broccoli, spinach, cauliflower, carrots
  • Fruits: Berries, cherries, apples, and oranges
  • Proteins: Nuts, seeds, and tofu
  • Dairy Alternatives: Unsweetened almond milk, soy milk

Also Read: Diabetes Care: Manage Blood Sugar Levels With Smart Carbohydrate Choices

Practical Tips for Following a Low-GI Diet

  • Pair high-GI foods with proteins or healthy fats to reduce their glycemic impact
  • Add foods high in fiber, like whole grains and vegetables in every meal to slow digestion and glucose absorption
  • Processed foods and sugary drinks tend to have a high GI and should be limited
  • Even low-GI foods can raise blood sugar if consumed in large quantities, so moderation is key

Conclusion

Understanding the glycemic index and incorporating low-GI foods into your daily diet can significantly improve diabetes management. By making informed dietary choices, you can achieve better blood sugar control, reduce the risk of complications, and improve your overall quality of life.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

The Health Effects of Low Glycemic Index and Low Glycemic Load Interventions on Prediabetes and Type 2 Diabetes Mellitus: A Literature Review of RCTs

Maria Peres 1, Helena S Costa 1,2,*, Mafalda Alexandra Silva 1,2, Tânia Gonçalves Albuquerque 1,2

https://pmc.ncbi.nlm.nih.gov/articles/PMC10746079/

Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis

Author links open overlay panel

Mohammad Ishraq Zafar ,Kerry E Mills, Juan Zheng , Anita Regmi ,Sheng Qing Hu , Luoning Gou , Lu-Lu Chen

https://www.sciencedirect.com/science/article/pii/S0002916522012643