The Glycemic Index as a Tool to Help Manage Your Diabetes

The glycemic index or GI is one of the tools to use to manage diabetes. The GI scores carbohydrate-laden foods – on a scale from 1 to 100 - based on their potential to raise blood sugar levels. Foods that have a high-glycemic index value raise blood sugar levels higher and faster than foods that have a lower value. Foods with a low glycemic index release glucose into the blood slowly and steadily, keeping the blood glucose level relatively constant.

Here is an example of how the GI works. Pure glucose has a score of 100.  A food with a glycemic index of 28 boosts blood sugar only 28% as much as pure glucose. One with a GI of 95 acts like pure glucose. Foods that fall into the high glycemic category produce a quick spike in insulin and blood sugar. [1]

As a tool, diabetics and even those without the disease, can make healthier food choices. Foods on the GI index fall into three categories.[2]

• Low glycemic index (GI of 55 or less): Most fruits and vegetables, beans, minimally processed grains, low-fat dairy foods, and nuts.
• Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheats.
• High glycemic index (GI of 70 or higher): White bread, most crackers, bagels, cakes, doughnuts, and most packaged breakfast cereals.

Glycemic index versus glycemic load

While the glycemic index can tell you how fast blood sugar will rise, it does not indicate how high it will go. The glycemic load factors in the glucose per serving to indicate how the food you eat will affect your blood sugar. Some foods have a high glycemic index but a low glycemic load. In this case, the food will make your blood glucose level rise quickly but not very high. [3]

Some other issues to factor in when using the GI

The GI only includes carbohydrate-containing foods. Also, individuals have different responses to a particular food as well as from day to day and even throughout different times in the day. Also, the GI of different foods can vary based on several factors. Using fruit as an example, with the ripeness of a fruit, the variety of the fruit and how it is prepared can affect the GI.  [4]

Regarding the timeframe, the GI index is based on the glycemic response for just two hours after a meal. Blood sugar may be raised persistently up to four hours after a meal for most diabetics[5]

Also, the GI scale measures individual foods, when many are part of a recipe or a meal and the eating plan does not factor the size of a portion. [6]

Benefits of low glycemic diet

Still being aware of the glycemic index of foods you are consuming, especially if you have diabetes, can be a healthy way to eat and offer the following benefits. In addition to stabilizing blood sugar levels and reducing the amount of carbohydrates consumed, eating low GI foods can help with: [7]

• Weight loss
• Weight maintenance
• Reduce risk of heart disease
• Improve energy levels
• Reduce cholesterol

As always in planning your meals, you should work with your medical team to determine what is the appropriate food regimen to follow.

[1] “A good guide to good carbs: Th glycemic index,” Harvard Health Publishing, April 14, 2023. https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index

[2] IBID

[3] Fallabel, Christine, “How to Use the Glycemic Index for Diabetes Management,” Diabetes Strong, November 9, 2023. https://diabetesstrong.com/glycemic-index-diabetes/

[4] Mandal, Dr. Ananya, “Glycemic Index Limitations,” Medical Life Science, Accessed December 12, 2023. https://www.news-medical.net/health/Glycemic-Index-Limitations.aspx

[5] IBID

[6] Fallabel, Christine, “How to Use the Glycemic Index for Diabetes Management”

[7] IBID