Eating less sugar is beneficial whether it's to be healthier in general or to manage diabetes specifically. To help you maintain your health goals, scientists and nutritionists recommend using the Glycemic Index (GI). The GI is a scale that rates foods by how fast they can raise blood sugar. A high GI (over 70) is where you mostly find white, refined, processed, and sugary foods. Less processed, whole foods, which are rich in fiber, tend to have a low GI (under 55). Foods with little or no carbs (most veggies, fish, poultry, meat, and fat) have such a low GI that they are not rated. The path to controlling your blood sugar seems clear. Can it be that simple?
It is more complicated than it appears. At first glance, it makes sense to choose only low GI foods. Several issues get in the way though; making it harder to determine the actual effect that food will have on blood sugar. The GI of a food can rise because of ripeness as well as the style of food prep and cooking. It is common that foods are combined when we eat, and mixing foods during meals can change the GI too. Additionally, individuals may react differently to foods. Certain foods may cause a sharp rise in blood sugar for you, but not in someone else. Other factors that make a difference include age and exercise.
It is important to note that by avoiding some high GI foods you risk missing out on some vitamins, minerals, and phytochemicals (plant chemicals). Finally, just because a food has a low GI, does not mean you can eat endless amounts of it. Too much food equals an excess in calories which leads to weight gain and raised blood sugar.
Currently, the American Diabetes Association does not recommend that you base your whole dietary planning on the GI scale. But choosing foods that have less of an impact on blood sugar is a step in the right direction. Fill your plate with nutrient-rich, fiber-full, whole, less refined foods to get started instead of bleached products that have been processed.
Jennifer Giffune, RDN. is a freelance author, professional speaker, and nutrition counselor. Are you ready to make a change in your nutrition? Jennifer sees clients in person throughout Westfield and by phone or video. To make an appointment call (413) 579 - 5450 or email jen@jenthedietitian.com