The glycemic index is important in terms of blood sugar control. Calories, portion sizes, and the quality of our foods all play a role in our overall health. For people with diabetes, it is also important to understand how foods affect blood sugars in different ways and the reasons behind this.
Blood sugar control is measured with a value known the HbA1c. This value reflects the average blood sugar during a three months period. According to recommendations from the American Diabetes Association (1), there is another factor to consider besides just the average blood glucose. This other factor is ‘glucose variability’. This refers to how often blood sugars remain high – or how many “spikes” in blood glucose happen in each given period. By looking at these values, it may be possible to determine how to keep blood sugars in better control, and more importantly, how to potentially fend off complications of diabetes.
By knowing the glycemic index of foods we consume we can make better meal plans. For example, mashed potatoes have a high glycemic index, so we may not want to have a high glycemic fruit such as watermelon when enjoying potatoes with a meal. This type of planning will help to make meals not only healthy but will allow us to not stress the already tired pancreas – maybe even keeping it able to produce insulin longer. It seems logical not to stress the engine that provides our energy!
The Glycemic Index (GI) rates food on a scale of 0 -100. Low GI scores are deemed to be under 55, and high GI foods are scored at 70 and over with all other scores being medium GI foods. You can refer to this page for more detailed information, including a list of GI values for foods: https://www.gisymbol.com/about-glycemic-index/
The important thing to keep in mind here is that this is simply a tool that you can utilize for meal planning.
There are other factors that can raise the GI of foods:
1. Cooking
Overcooked foods such as pasta and rice will acquire a higher GI. Mashed potatoes have a higher GI than a baked potato, for example. This is not only because of different methods of preparation, but because a baked potato includes the skin and natural nutrients which help slow absorption of the carbs/sugars.
2. Highly Processed Foods
Processed foods have a higher GI than fresh foods – again because they retain a lot of natural fiber. For example, eating the fruit is better for blood sugars than drinking the juice (unless you are treating a low blood sugar of course).
3. Riper foods have a higher GI
Did you ever notice a shiny film on ripe peaches or bananas? Yes, that is sugar forming! Overripe fruit tends to raise blood sugars faster.
4. How you pair up your foods also counts
Adding fiber or healthy fats to your meal will help slow digestion/absorption of foods and help curb blood sugar spikes. For example, including cheese with a piece of fruit as a snack will help keep blood sugars from spiking from the fruit.
In conclusion, even if you have a good HbA1c value, more frequent monitoring of your blood sugars can help you identify blood sugar spikes which can be harmful even when your blood sugars seem to be in range (2). Dario can help you identify areas of concern, and our health coaching platform can make suggestions to help you achieve your goals.
¹ American Diabetes Association. 6. Glycemic targets: Standards of Medical Care in Diabetes—2019. Diabetes Care 2019;42(Suppl. 1):S61–S70
² Not all A1Cs are created equal. Yarchoan M. Available at: https://diatribe.org/not-all-a1cs- are-created-equal. Accessed April 15, 2019.
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