The Glycemic Index and Diabetic Patients

Prior to 1981, if a patient was informed they had diabetes the patient would be given a diabetic exchange list of foods to eat, along with portion sizes. The exchange system is divided up into three main categories: carbohydrates, proteins and fats. A change to the system was that a 1/2 cup of pasta was considered a serving but now it is 1/3 cup of pasta per serving. The carbohydrate group consists of starch, fruit, milk, vegetables and all other carbohydrates. The meat section is divided into very lean, lean, medium and high fat meats. The fat group includes all fats. The exchange system was standardized throughout the country and taught in hospitals, private practices, and in schools.

In the early 1980′s, a professor named Dr. David Jenkins, PhD., was interested to know why some foods raise blood sugar levels higher than other foods. At that time he took a pre-measured amount of food and gave it to patients; after the food was consumed the blood sugar levels were monitored. All types of food were monitored such as white bread, ice cream, corn, carrots and watermelon to name a few.

When other scientists heard about the initial results, many other researchers tried the same format. Currently there are thousands of foods listed on the glycemic index (G.I.). For example, low G.I. foods are spaghetti and peas, whereas high G.I. foods are mashed potatoes and sticky rice. However, they are all complex carbohydrates. When discussing the glycemic index it is measured by the sugar release into the blood stream.

Glycemic index levels are generally categorized as: low, medium or high, depending on how high the blood sugar level was raised after consumption of a single food item. Below is an example of a list of foods of different levels. There are books that have complete lists of foods with glycemic index levels as well as lists that can be found on-line.

Foods that have a low G.I. are dried beans and legumes. Examples of these are: kidney and lentils.

Low G.I. foods are rated: 0 to 55

  • Peanut butter 14
  • Pasta 44
  • Baked beans (canned) 48

Intermediate or medium G.I. foods are: 56 to 69

  • Raisins 56
  • Instant oatmeal 66
  • Pancakes 67

High G.I. foods are: 70 or more

  • Bagel 72
  • Cheerios 74
  • Pretzels 83
  • Cornflakes 92

Meats and fats do not have a glycemic index because they do not contain carbohydrate. Fiber tends to lower the glycemic index of foods.

There are other factors that can change a glycemic level such as the ripeness of a piece of fruit. The riper the fruit the higher the glycemic number, a cup of juice will have a higher glycemic level than a piece of fruit. A mashed potato will have a higher G.I. than a baked potato. When preparing pasta, if it is soft and mushy the index higher than if it prepared al dente.

Remember the glycemic index is a measurement of a food eaten alone. Therefore carrots eaten alone have a higher index then eaten with meat and a baked potato.

When working with clients that have diabetes, not all of them will be familiar in working with glycemic index foods, some continue to use the exchange system; some clients will have changed to a point system and those who have type II diabetes may just stay away from sugary foods such as cookies, cakes, pies and candy. Other clients may work with a carbohydrate counting system. Many professionals use this system when working with children (it is easy to work with school district nurses and cafeterias) and newly diagnosed adults.

Best Regards,

Dr. Jim Bell

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Glycemic Index for Foods

The glycemic index for foods was invented by a person called David Jenkins. Thomas Woleover is also the founder of the glycemic index for foods. The purpose of the index is to classify food that has high amount of carbohydrate. It classifies the food based n the simple or complex carbohydrate structure. By referring to the index, one will know which food raise the glucose level of the food at the fastest rate. When the glucose level is raised, the individual has a higher risk of developing diabetes. Therefore, it is no good to eat foods that are rich in carbohydrates.

Foods are given a scale in between one to one hundred. Glycemic index for foods are originally invented to provide a guide for the diabetic patients. Diabetic patients cannot eat foods rich in carbohydrate otherwise their conditions can become fatal. Eating starchy and sweet food will cause the person to become obese. If you are overweight, you must have eaten a lot of processed foods that are rich in carbohydrates. It is important to lose weight so that you can maintain a healthy lifestyle. One way to lose weight is to eat food with a low index rating. If you are not sure which food has low GI, you can refer to the glycemic index for foods.

Many online websites have databases which allow you to check the glycemic index for foods. The online websites do not charge fees for users who want to search the database. Generally, maintaining a low glycemic diet means you cannot eat cake, bread and muffins for breakfast. Bread is a common breakfast food but it is starchy and contains a lot of carbohydrates. Instead of eating bread, you should eat oats and bran cereals. Cereals that contain a lot of sugar should be avoided. Your meals should consist of vegetables such as salad, green leaf vegetables, and tomatoes. Potatoes are not recommended in the diet because they have high carbohydrate amount. Pasta and noodles can be eaten in moderate amount. If you plan to eat salad for your meal, make sure you dress it with the vinaigrette sauce.

Many people attempt to count the scales given by the glycemic index for foods. Actually, you don’t have to do any calculation. All you need to do is to eat a healthy diet. As long as you are eating a healthy diet, you are maintaining a low glycemic diet.

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Glycemic Index Recipes and What to Include in Them

The glycemic index or GI is a chart used to measure the effects of carbohydrates on an individual’s blood sugar levels, and this is where low glycemic index recipes are based as well. Carbohydrates, when taken into the body through the foods that we eat, break down slowly during digestion and releases glucose into our bloodstream. Food items are said to have a high or low index ranking depending on how rapidly or slowly the glucose in the body are released. A diet plan with a low index score is considered healthier as the slow rate of digestion results in a slower rate of absorption of carbohydrates from the food.

When planning low glycemic index recipes, you should learn how to identify the foods that should be included, and those that should not be in your diet. You may do so by checking the glycemic index chart where all foods that have a value of 55 or below has a low GI, and everything above it has either moderate or high GI.

Here are some tips on how you should plan your low glycemic index recipes:

  • Low index recipes should include 3 low glycemic foods but can be combined with high or moderate scored foods.
  • Opt for brown, parboiled or wild rice, and go for white rice occasionally.
  • Include a variety of green leafy vegetables to your salad but avoid using salad dressing in them.
  • Eat as much fruits as you can throughout the day.
  • Instead of white potatoes, go for sweet potatoes which can be baked, grilled or boiled, but say no to the fried ones.
  • Go for breads made of whole grains such as barley, wheat, and oats instead of breads made in white flour.
  • Eat unprocessed cereals like muesli, oats, corn flakes or cereals made with psyllium instead of sugar coated cereals.
  • Spread the quantity of your carbohydrate consumption throughout the day.

If you are having trouble planning your daily meals, here is a good sample pattern that you can use as a guide:

Breakfast

Bowl of plain muesli with low fat yogurt topped with nuts and fresh fruits

Glass of fresh orange juice

Mid-morning Snack

Fruit smoothie with low fat milk

Lunch

Grilled tuna or chicken satay

Stir-fried vegetables

Mid-afternoon snack

Fresh fruit or vegetable salad

Dinner

Lean roasted meat with pasta or baked sweet potato

Green salad

Glycemic index recipes are very beneficial, especially for individuals suffering from diabetes. It can also be very helpful for those who want to lose weight and maintain, reduce cholesterol levels and increase the body’s sensitivity to insulin. Glycemic index recipes are also essential in maintaining a balance blood sugar level.

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