About this topic
The glycemic index, or GI, tells you how fast a food is digested and absorbed into your body. The GI can help you know how fast a food will raise your blood sugar compared to other foods. Foods with a high GI will raise your blood sugar faster than foods with a low or medium GI. ‚
You can mix foods with a high GI with foods with a low GI to help balance your blood sugar. It is still important to watch your portion sizes and know about other nutrition facts for your food choices. ‚
General
A foods GI is affected by the amount of fat and fiber in it. Also, the way a food is made, cooked, or stored changes its glycemic index. ‚
What will the results be?
Learning the right amount and types of food to eat is important in keeping healthy blood sugars. Using the GI may help you reach your blood sugar goals. Some people also count carbohydrates to help keep their blood sugar in a healthy range. ‚
What foods are good to eat?
Eat foods from the low or medium GI groups. ‚
- Low GI foods with a GI of 55 or less are things like:
- Stone ground whole wheat or pumpernickel bread
- Steel cut oatmeal or oat bran
- Pasta, barley, bulgur
- Legumes and lentils
- Sweet potatoes, yams, and corn
- Most fruits, carrots, and green vegetables
- Medium GI foods with a GI of 56 to 69 are things like:
- Quick oats
- Whole wheat, rye, or pita bread
- Couscous
- Brown or wild rice
What foods should be limited or avoided?
Measure portion sizes with care and limit how much food you eat from the high GI group. High GI foods with a GI of 70 or more are things like: ‚
- White bread, crackers, bagels
- White potatoes
- Cereals like corn flakes, bran flakes, or instant oatmeal
- Snacks like pretzels or popcorn
- Melons or pineapples
Helpful tips
If you check your blood sugar after eating, make a note of the kind of food and the amount eaten. This will help you to call to mind foods that have a good or bad effect on your blood sugar. ‚
Where can I learn more?
Academy of Nutrition and Dietetics ‚
http://www.eatright.org/Public/content.aspx?id=6442478158 ‚
American Diabetes Association ‚
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html ‚
Last Reviewed Date
2015-01-12 ‚
List_set bdysylist
- Diet
- Endocrine and Metabolic
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2016 Wolters Kluwer Clinical Drug Information, Inc. and its affiliates and/or licensors. All rights reserved. ‚