Low GI foods like whole grains, pulses, and vegetables raise sugar slowly and are good for diabetes. High GI foods like white bread and sugar raise it fast and should be limited.
What is Glycemic Index (GI)?
The Glycemic Index (GI) tells us how quickly a food raises our blood sugar. Some foods raise it fast (high GI), and some raise it slowly (low GI). For people with diabetes, this matters because fast sugar spikes can be harmful.
Why GI Matters in Diabetes
Diabetics should eat mostly low GI foods because they help keep blood sugar stable and support weight loss. High GI foods like white bread, sugar, and potatoes should be limited, as they raise blood sugar quickly.
Types of GI Foods
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Low GI (0–55): Great choices – oats, quinoa, legumes, apples, veggies
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Medium GI (56–69): Okay in small amounts – brown rice, couscous, rye bread
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High GI (70+): Avoid – white bread, sugar, watermelon, processed snacks
Tips for Meal Planning
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Pair high GI foods with low GI foods to balance the effect.
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Watch your portion sizes – even low GI foods can raise sugar if eaten too much.
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Cooking method matters – for example, firm pasta has a lower GI than soft.
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Choose whole and high-fiber foods – they slow sugar absorption.
In Summary
Use the GI index as a guide to choose better foods. It’s not just about sugar – it’s about how your entire meal affects your body. Combine smart eating with exercise and stress management to stay healthy and even reverse diabetes.
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