The management of diabetes heavily relies on our dietary choices and lifestyle. It is important not only for individuals diagnosed with diabetes but also those at risk to be mindful of their food selection and portion sizes. By maintaining appropriate body weight, BMI, and waist circumference, one can reduce the risk of diabetes to some extent.

Understanding the importance of making correct food choices is crucial. In this article, we will discuss the concept of glycemic index and provide an overview of a healthy diet plan for individuals with diabetes.

What is Glycemic Index (GI)?

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels after consumption, compared to a reference food (typically glucose or white bread). It is a scale that ranks carbohydrates based on their potential to cause a rapid increase in blood sugar levels.

The glycemic index was developed to assist individuals with diabetes in effectively managing their blood sugar levels. Foods with a high GI value are rapidly digested and absorbed, leading to a quick and significant rise in blood glucose levels. On the other hand, foods with a low GI value are digested and absorbed more slowly, resulting in a slower and more gradual increase in blood sugar levels.

The GI scale ranges from 0 to 100, with pure glucose having a value of 100. Foods with a high GI (70 or above) are considered to have a significant impact on blood sugar levels. These typically include refined carbohydrates such as white bread, white rice, and sugary snacks. Foods with a low GI (55 or below) have a more gradual effect on blood sugar levels and include whole grains, fruits, vegetables, and legumes.

Incorporating low-GI foods into the diet of individuals with diabetes can be beneficial for managing blood sugar levels. Choosing foods with a lower GI can help prevent rapid spikes in blood glucose and promote better glycemic control over time. However, it is always advisable to consult with a healthcare professional or a registered dietitian for personalised dietary recommendations based on individual needs and preferences.

What happens when you consume foods with a Low GI?

Foods with a low glycemic index tend to provide longer-lasting satiety as they take longer to digest. These foods are typically high in fibre and protein, unlike high GI foods that often contain hidden sugars and refined carbohydrates. Therefore, it is advisable for diabetic patients or individuals aiming to maintain their weight to replace high-GI foods with low-GI foods. You can always consult with your nutritionist to explore alternative options like health supplements such as Celevida protein powder that suit your specific needs.

Swapping high GI foods for low GI foods can provide several benefits, including:

1. Improved blood sugar regulation: Recent studies have indicated that adopting a low GI diet plan can lead to improved blood sugar levels in individuals with diabetes and enhance their understanding of carbohydrate counting. Keeping blood sugar levels under control is crucial for both type 1 and type 2 diabetes. Uncontrolled levels can contribute to various health concerns such as kidney and nerve damage, loss of eyesight, hearing impairment, and cardiovascular diseases.

2. Assistance with weight management: The concept of the glycemic index aims to help individuals regulate their blood sugar levels. When combined with regular exercise, adopting a habit of consuming low-GI foods is likely to contribute to weight loss. Low GI foods take longer to digest, promoting a prolonged feeling of fullness and reducing the tendency to overeat. While a low GI diet plan can be beneficial for individuals with diabetes, it is not necessarily superior to other low-carb or low-fat diets followed by healthy individuals.

3. Management of cholesterol levels: High blood sugar levels directly impact cholesterol levels, particularly Very Low-Density Lipoprotein (VLDL). High-Density Lipoprotein (HDL) is generally considered good cholesterol, while Low-Density Lipoprotein (LDL) is considered bad cholesterol. HDL carries cholesterol to the liver for appropriate removal, whereas LDL contributes to the development of fatty deposits in blood vessels. Over time, excessive VLDL can lead to the accumulation of fat deposits in the arteries, impeding normal blood flow and potentially resulting in blood clots, heart attacks, or heart disease. Therefore, keeping blood sugar levels under control is vital for maintaining healthy cholesterol levels.

4. Potential blood pressure regulation: Uncontrolled blood sugar levels can damage vital organs such as the kidneys and blood vessels, leading to high blood pressure and an increased risk of various health complications. A low glycemic index diet may help improve blood pressure by reducing blood sugar levels. Therefore, controlling blood sugar levels plays a crucial role in managing multiple serious ailments associated with diabetes. Adopting a GI and GL diet can be highly beneficial for individuals at risk of developing type 1 or type 2 diabetes.

How to identify the GI in packaged food?

Packaged foods tend to be more processed and often rank high on the glycemic index charts due to the presence of hidden sugars and sodium. To identify the glycemic index of packaged foods, pay attention to the following factors on the “Nutrition Facts” food label:

1. Carbohydrate content: Most sugars, sodium, and starch are typically included under the “Total carbohydrate” content on the package. The higher the carbohydrate content, the higher the glycemic index of the food.

2. Fiber content: Fibre is part of the carbohydrate count but is indigestible by the body, so it does not contribute to calorie intake or raise blood sugar levels. Fibre includes both soluble and insoluble fibres. Consuming high-fibre foods with 100 calories can reduce appetite and keep you feeling full for longer.

3. Fat and protein content: Fat and protein have minimal effects on blood sugar levels. If the fat and protein content is higher than the carbohydrate content, the food is generally considered low GI. Additionally, consuming a significant portion of protein along with high-GI food can lower the overall glycemic index of the meal.

Also Read: Juice for Diabetics: What the Research Says About Blood Sugar and Beverages

Key takeaways

A balanced diet is crucial for the healthy functioning of our bodies. Adequate protein intake is especially important for individuals with diabetes. Protein can be obtained from natural sources such as paneer, soybeans, tofu, roasted grams, lentils, eggs, etc. There are also various protein supplements available specifically designed for individuals with diabetes or those at risk, catering to their nutritional requirements without causing spikes in blood sugar levels like Celevida protein powder. Monitoring blood sugar levels, being regular on prescribed medications, and following a healthy diet and lifestyle- all work hand in hand with diabetes management.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.