Managing blood sugar levels is very important for overall health, especially for those with diabetes. The Glycemic Index (GI) is a valuable tool that helps us choose foods wisely to keep blood sugar stable. Here’s how you can use the Glycemic Index, along with portion control, to make healthier choices.
What is the Glycemic Index (GI)?
The Glycemic Index ranks foods based on how quickly they raise blood sugar levels. Foods with a high GI (70 or more) cause a rapid spike in blood sugar, while those with a low GI (55 or less) cause a slower, more gradual rise.
Using the Glycemic Index to Make Better Choices:
Green (Go): Choose low GI foods (55 or less) most often. These include items like whole grains, legumes, and many fruits. See a list of low Glycemic Index foods here.
Yellow (Caution): Moderate GI foods (56 to 69) should be eaten less frequently. These include some fruits, whole wheat products, and couscous. See a list of moderate Glycemic Index foods here.
Red (Stop and think): High GI foods (70 or more) should be limited. These include white bread, sugary cereals, and some types of potatoes. See a list of high Glycemic Index foods here.
By opting for more foods with a lower GI, you can help manage blood sugar levels more effectively, reducing the risk of complications from diabetes and promoting better weight management.
Portion Control and Diabetes Management
Watching portion sizes can help manage diabetes. We suggest a balanced approach to portioning meals:
Fill half your plate with vegetables and fruits: Choose more vegetables than fruits, as most vegetables have less sugar. This helps control calorie intake and provides essential nutrients.
Divide the other half of your plate: Distribute this portion between protein-rich foods and whole grains. Examples include lean meats, fish, beans, whole wheat pasta, and brown rice.
Combining GI and Portion Control
Understanding the Glycemic Index and practicing portion control can significantly impact your health outcomes, particularly if you have diabetes or are aiming for better overall well-being. By choosing low GI foods and controlling portion sizes, you can better manage blood sugar levels, support weight loss efforts, and improve your overall health.
Remember, consult with a healthcare professional or Registered Dietitian to tailor these principles to your individual needs and health goals. Each small step towards healthier eating habits contributes to a more balanced and fulfilling lifestyle.
Low Glycemic Index (55 or less) Foods. Choose these most often!
Grains and Starches
Breads:
Heavy Mixed Grain
Breads Spelt Bread
Sourdough Bread
Tortilla (Whole Grain)
Cereal:
All-Bran™ Cereal
Oat Bran
Oats (Steel Cut)
Grains:
Barley
Bulgur
Mung Bean Noodles
Pasta (Al Dente, Firm)
Pulse Flours
Quinoa
Rice (Converted, Parboiled)
Other:
Peas*
Popcorn
Sweet Potato*
Winter Squash*
*Most starchy/sweet vegetables (e.g. peas, parsnip, winter squash) provide 15 g or more carbohydrate per 1 cup serving
Fruits
Milk and Milk Alternatives
Meat and Alternatives
Moderate Glycemic Index (56 to 69) Foods. Choose LESS often!
Grains and Starches
Breads:
Chapati (White, Whole Wheat)
Flaxseed/Linseed Bread
Pita Bread (White, Whole Wheat)
Pumpernickel Bread
Roti (White, Whole Wheat)
Rye Bread (Light, Dark, Whole Grain)
Stone Ground Whole Wheat Bread
Whole Grain Wheat Bread
Cereal:
Cream of Wheat™ (Regular)
Oats (Instant)
Oats (Large Flake)
Oats (Quick)
Grains:
Basmati Rice
Brown Rice
Cornmeal
Couscous (Regular, Whole Wheat)
Rice Noodles
White Rice (Short, Long Grain)
Wild Rice
Other:
Beets
Corn
French Fries (An occasional food)
Parsnip
Potato (Red, White, Cooled)
Rye Crisp Crackers
Fruits
Meat and Alternatives
High Glycemic Index (70 or more) Foods. Choose LEAST often!
Grains and Starches
Breads:
Bread (White, Whole Wheat)
Naan (White, Whole Wheat)
Cereal:
All-Bran Flakes™
Cereal Corn Flakes™
Cereal Cream of Wheat™ (Instant)
Puffed Wheat Cereal
Rice Krispies™ Cereal
Special K™ Cereal
Grains:
Jasmine Rice
Millet
Sticky Rice
White Rice (Instant)
Other:
Carrots
Potato (Instant Mashed)
Potato (Red, White, Hot)
Pretzels
Rice Cakes
Soda Crackers
Fruits
Milk and Milk Alternatives
Want to learn more to help manage your blood sugar and feel your best? Schedule an appointment with an Amoskeag Health provider today by calling 603-626-9500.