What’s a Glycemic Index (GI)?
The Glycemic Index (GI) of a food tells you how quickly your blood sugar will rise after eating it. It essentially measures how fast the food is metabolizes and makes it into your bloodstream. You want foods with a LOW glycemic index. Foods with HIGH glycemic index will spike your blood sugar, and as you know, that is BAD for diabetics. Ideally, we want foods with a rating of zero, but of course most foods have some sort of rating on the scale.
As you may know, diabetics need to be very aware of how many carbohydrates are consumed at every meal. But not all carbohydrates are made the same. Diabetics also need to know the quality of those carbohydrates. Knowing the GI of a food is really important! It’s a way of giving that carbohydrate a score to know whether it’s okay to eat it or not. The GI grading system is like golf- the lower the score, the better!
What glycemic index is safe for me to eat?
A GI of 0-10 is considered LOW (consume in moderation), 11-19 is considered AVERAGE (consume rarely), and 20+ is considered HIGH (avoid)
Check out THIS handy dandy chart of some common foods as well as their glycemic index (GI). Next week we’ll go over Glycemic Load (GL), which are also important numbers to take into consideration. GI numbers are nice to know, but the GL is the most important number, so stay tuned for more info on that.
What are some common foods and their glycemic index?
Below are some common foods with their glycemic index (GI). Remember, even if the GI is high, check out the glycemic load to see if that’s high too.
|Cola, Carbonated||63||Baked Beans||48|
|Chicken and Eggs||0||Corn Bread||110|
So as you can see, diabetics needs to make sure they know what the GI of their foods are to make sure their blood sugar doesn’t spike.
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