As someone who has been diagnosed with diabetes and suddenly become health conscious you may have seen the term ‘low-GI’ before. Many people living with diabetes have turned their attention to following a diet filled with low-GI foods. But what does GI mean and how can you benefit from low-GI foods as someone with diabetes?
‘GI’ is an abbreviation for Glycemic index which is described by Healthline.com as a measurement system that ranks foods based on their effect on your blood sugar levels. Foods with a high-GI are digested and absorbed very quickly causing a rapid rise and fall in blood sugar levels. Unlike high-GI foods, low-GI foods are digested and absorbed at a much slower rate resulting in a slower and smaller rise and fall in blood sugar levels.
If you’re living with diabetes you’ll know that the key to diabetes management is being able to control your blood sugar levels. People looking to control their blood sugar levels should turn to foods that have a low to medium glycemic index. As low-GI foods result in a sustained, lower rise and fall in blood sugar levels it’s logical that low-GI foods are better for diabetes management. In fact, Healthline.com states that numerous studies suggest that low-GI diets reduce blood sugar levels in people with diabetes. Over time, lower blood sugar levels and better diabetes management can reduce and delay the onset complications of diabetes such as heart disease, strokes and damage to the nerves and kidneys.
In conclusion, It’s clear that there are benefits to following a diet filled with low-gi foods. You may be wondering what are examples of low-gi foods? Or what foods should I stay away from because of their high-GI? Foods with high-GI’s are typically foods high in carbohydrates and sugars. Medicalnewstoday.com lists some examples of high-GI foods as: white bread, bagels, white potatoes, instant oats, cereal bars, etc. Foods with a low-GI score are foods such as: eggs, rolled oats, sweet potatoes, whole grain breads, etc. It’s important to note that with new technologies in foods, some snacks that typically had a high-GI have now been made to have a low-GI so it’s important to keep your eyes open for that ‘low-GI’ tag. If you’re considering switching to a low-GI diet keep in mind that glycemic response to food, even if they are low-GI can vary widely between people.
Although the foods with a low glycemic index are beneficial to diabetes patients when compared to high-GI foods, it's important to note that portion size still applies. A large portion of low-GI carbohydrates could lead your blood sugar levels to spike similarly to a small portion of high-GI foods. We hope this blog post was helpful in sharing some guidance into the relation between low-GI foods and diabetes. We look forward to snacking with you in the future!
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