Managing blood sugar levels is crucial for overall health, especially for those with diabetes or prediabetes. Two important concepts to understand to manage health and wellbeing when making food choices especially if you want to manage diabetes are the Glycemic Index (GI) and Glycemic Load (GL).
Here are five principles to help you make better food choices based on these concepts:
1. Prioritize Low Glycemic Index Foods
The Glycemic Index (GI) measures how quickly a food raises blood sugar levels.
Foods with a low GI cause a slower, more gradual rise in blood sugar, which is beneficial for maintaining stable energy levels and avoiding spikes.Examples of low GI foods include non-starchy vegetables, beans, and certain fruits like apples, pears, pomegranate and berries.
2. Consider Glycemic Load for a Comprehensive View
Glycemic Load (GL) takes into account both the quality (GI) and quantity of carbohydrates in a food.
This provides a more comprehensive understanding of a food’s impact on blood sugar levels.Choosing foods with a lower GL can help improve blood glucose control. For instance, while watermelon has a high GI, its GL is low due to its high water content.
3. Consume More Nutrient-Dense Foods
Focus on incorporating more non-starchy vegetables, beans, and fruits into your diet. These foods not only have a lower GI and GL but also provide essential nutrients and fiber.
Examples include apples, pears, pomegranates, peaches, and berries. These foods help maintain a balanced diet and support overall health.4. Limit High GI and High-Calorie Foods
To manage blood sugar levels effectively, it’s important to limit the intake of concentrated sweets and high-calorie foods with a high GI.
This includes items like ice cream, juices, white potatoes, and refined-grain products such as white bread and white pasta.These foods can cause rapid spikes in blood sugar levels and should be consumed in moderation.
5. Combine Carbohydrates with Proteins and Fats
Combining carbohydrates with proteins and fats can slow down digestion and improve glucose metabolism. Natural protein sources like channa, nuts, peanuts, legumes, beans, and sprouts are excellent choices.
These foods have a low GI, are rich in micronutrients and fiber, and help in maintaining stable blood sugar levels throughout the day.Conclusion:
By understanding and applying these principles, you can make informed food choices that support better blood sugar control and overall health.
Remember to aim for a balanced diet that includes a variety of nutrient-dense foods for nutritional diversity, and always consider both the glycemic index and glycemic load of the foods you consume.
You can download a free chart for glycemic index and glycemic load by clicking here. Frame it on your wall or keep it handy for quick reference!