Have you ever felt a quick energy rush followed by a slump
after eating a sugary doughnut, while oatmeal keeps your energy steady? Or
noticed that white rice makes you feel jittery, but brown rice doesn't? This
happens because of the Glycemic Index (GI), which shows how carbs affect blood
sugar levels. Foods with a high GI cause quick blood sugar jumps, while low-GI
foods release more sugar and . You
can also sign up for a diabetes control plan
to handle your diabetes better.
Here's how to deal with high-GI foods:
Getting to Know the Glycemic Index
The Glycemic Index rates carbs from 0 to 100 based on how
they change blood glucose levels. High-GI foods (70 and up) lead to fast blood
sugar spikes, while low-GI foods (55 or less) let sugar out more . Things like
the type of sugar, what nutrients are in the food, and how it's cooked can
change a food's GI.
What High-Glycemic Foods Do to You
High-GI foods can make your blood sugar go up and down,
cause weight gain, and lead to health issues if you have diabetes. How you cook
food matters too: boiling potatoes makes their GI go up, but frying lowers it
because fat slows down digestion. In the same way, cooking rice too long
increases its GI.
High Glycemic Foods to Avoid
- Grains: White rice (70-90), Biryani (70-85), white bread
(70-75), instant oatmeal (79)
- Desserts: Jalebi (above 70), Gulab Jamun (65-75),
doughnuts (76), pastries (59-75)
- Fruits: Papaya (56-59), watermelon (72), ripe bananas
(60-62), pineapple (66)
- Snacks: Samosa (70-80), Aloo Paratha (70-80), potato chips
(70), pretzels (83)
- Beverages: Sweet Lassi (70-75), sugary sodas (63),
sweetened iced tea (55-70)
Smart Eating Strategies
Pick Foods with Low to Medium GI: Go for whole grains,
legumes, and fresh fruits and veggies. These foods have a lower GI and pack
more nutrients giving you steady energy and key nutrients.
Look at Labels: Check if the food has whole grains and less
added sugar. This helps you make smart choices and avoid hidden high-GI stuff.
Make Your Plate Balanced: Mix high-GI foods with low-GI ones
to balance meals and keep your blood sugar from spiking. For instance, eat
white bread with veggies and lean protein to slow down how fast your body takes
in sugar.
Keep an Eye on Serving Sizes: Even low-GI foods can affect
your blood sugar and weight if you eat too much. Be aware of how much you're
eating and how many carbs you're taking in to stay healthy.
Add Fiber and Protein: Putting fiber and protein in your
meals slows down digestion and keeps your blood sugar steady. Foods like beans,
lentils, and chicken are great picks to make your diet better.
Drink Enough Water: Have plenty of water all day to help
with digestion and metabolism. Staying hydrated keeps you healthy overall and
helps your body work its best.
Cut Back on Processed Foods: Processed foods often have
higher GIs and fewer nutrients. Stick to whole unprocessed options when you can
to get the best nutrition.
Eat Regularly: Skipping meals can cause blood sugar levels
to drop and spike later. Eat small, regular meals to maintain stable blood
sugar and prevent overeating.
Cook Smart: Opt for cooking methods that lower GI, such as
steaming or roasting, rather than boiling or frying. This preserves nutrients
and keeps GI levels in check.
Plan Meals Ahead: Preparing meals in advance can help ensure
you have balanced, low-GI options readily available. Meal planning reduces the
temptation to choose high-GI convenience foods.
Avoid Sugary Drinks: Beverages like soda and sweetened teas
can significantly raise blood sugar levels. Choose water, herbal teas, or
drinks with no added sugars.
Incorporate Healthy Fats: Healthy fats, such as those found
in avocados, nuts, and olive oil, can slow down the absorption of carbohydrates
and improve overall heart health.
Get Adequate Sleep: Lack of sleep can affect blood sugar
levels and increase cravings for high-GI foods. Aim for 7-9 hours of quality
sleep each night to support overall health and well-being.
Exercise Regularly: Physical activity helps to regulate
blood sugar levels and improve insulin sensitivity. Aim for at least 30 minutes
of moderate exercise most days of the week.
