Managing blood sugar is critical for health, especially for people with diabetes. The glycemic index is a tool that brings awareness to what foods can increase blood sugar levels. The lower the food is on the GI (glycemic index), the less it will affect blood sugar levels. The GI index shows 3 categories:
- Low – 55 or less
- Medium – 56-69
- High – 70 above
In a general sense, most processed foods are rated high on the GI. They contain sugar and carbohydrates. Foods that are higher in protein, fiber, and fat are rated low. Meats, nuts, spices, and herbs are not rated by the GI.
Here is a list of popular foods:
Vegetables
- Carrots (boiled): 39
- Pumpkin (boiled): 74
- Potatoes (boiled): 78
- Plantains (boiled): 66
- Sweet potatoes (boiled): 63
Fruits
- Apples: 36
- Dates: 42
- Oranges: 43
- Banana: 51
- Mango: 51
- Strawberries: 41
- Blueberries: 53
- Pineapple: 59
- Watermelon: 76
Legumes
- Chickpeas: 28
- Lentils: 32
- Soybeans: 16
- Kidney beans: 24
Grains
- Barley: 28
- Quinoa: 53
- White rice: 73
- Whole wheat bread: 74
- White bread: 75
- Rolled oats: 55
- Couscous: 65
- Popcorn: 65
- Brown rice: 68
Sweeteners
- Table sugar: 65
- Fructose: 15
- Maple syrup: 54
- Honey: 61
- Coconut sugar: 54
Dairy products and dairy alternatives
- Ice cream: 51
- Rice milk: 86
- Soymilk: 34
- Skim milk: 37
- Whole milk: 39
Another factor to consider with the GI index is how food is prepared. For example, frying foods increases the fat content which can lower the GI score. Baking can break down starches which can then raise the GI. Boiling can retain the starch and lower the GI. The riper fruits are, typically the higher GI is. The longer some foods like rice and pasta are cooked, the higher on the GI they can be because the starch becomes more digestible.
Food is fuel and nutrition is key for our bodies to perform efficiently for us. We get to choose what we put into our bodies, so the decision can include the glycemic index (especially if diabetic). Sometimes we only pay attention to what tastes good or what is easy to make or get. The health consequences will present themselves if these patterns of choice continue. Eating is a constant in our lives. The more educated and informed we can be, the better we can decide what goes in and what stays out.