Two ways to assess the impact of food on blood sugar:
The first is the glycemic index (GI), and the other is the glycemic load (GL).
- The GI is a method used to determine how food affects blood glucose levels. It involves ranking carbohydrate-based foods on a scale of 0-100, according to how rapidly they raise blood sugar levels.
- The highest GI value is 100, assigned to glucose (sugar) due to its most substantial impact on blood sugar.
Blood sugar should remain stable without sudden spikes that cause insulin to transport sugar into organs such as muscles and the liver. This is known as having a low glycemic impact. A rollercoaster of glucose and insulin levels throughout the day is not healthy in the long term, especially for those with cardiovascular, metabolic or diabetic concerns and even mood.
Did you know?
Consistent high blood sugar levels can damage various body parts, including blood vessels, blood cells, and organs like the eyes and kidneys. The below food suggestions emphasise consuming foods that don't cause spikes in blood sugar to regulate sugar levels and promote overall health.
Choose low-GI foods with a score of 55 or less to manage blood glucose and insulin levels:
- Various foods have a low glycemic index (GI), such as legumes (e.g., soy, kidney beans, lentils, chickpeas), nuts (e.g., almonds, walnuts), seeds (e.g., pumpkin, flax, sesame), most intact grains (e.g., oat, barley, spelt), and most fruits and vegetables (e.g., peaches, berries).
- Although low-GI foods are the most recommended options, some people may occasionally consume medium-GI foods (56-69).
- Foods containing refined sugars, artificial sweeteners, and refined grains are considered to be high-GI because they lead to sharp increases in blood sugar le
Useful tips:
Consume medium- and high-GI foods with protein or fat, as both help reduce their glycemic effect.
- This reduces the overall glycemic impact of a meal. Examples of medium-GI foods include raisins, most whole-grain bread and grain products, brown or white basmati rice, and bananas, to name a few. Most starchy vegetables like potatoes are also medium-GI foods.
- Several vegetables and fruits are considered low-GL, such as broccoli, cabbage, cauliflower, celery, green beans, mushrooms, spinach, kiwi, papaya, and watermelon. Some of the most beneficial whole grains that are low-GI and low- or medium-GL are steel-cut oats, rolled oats, bulgur, and barley. Additionally, whole-grain rye bread and crackers that contain seeds and oats are considered low-GI and low-GL. However, other grains and bread are classified as medium-GI and medium-GL.