Glycemic Index And Diabetes

› Glycemic Index And Diabetes

Glycemic Index And Diabetes - The glycemic index diet is a great diet for people with or without type 2 diabetes. When most people  are trying to lose weight, they may focus on different numbers to decide whether or not eat an item, including it’s calories, grams of fat, grams of carbohydrates.

Here is another number to consider if you want to lose weight and control your blood sugar the glycemic index of foods.

The glycemic index and diabetes is a measure of how quickly a food containing carbohydrates (carbs) affects your blood sugar.

Food that tend to have a high in carbs includes:

  • Candy
  • Sweet desserts
  • Breads
  • Pasta
  • Fruit

Your body breaks down most carbs into glucose, the main source of energy for your body’s cells.The glucose then move it into your bloodstream, as a result, your blood sugar goes up.

The glycemic index diet is designed as a scale. Typically, white bread or glucose ranked at 100 on the scale and makes your blood sugar rise quickly and steeply. The number for other foods represents their effects on your blood sugar compares to this item.

Another term that is often used with the glycemic index is the word “glycemic load”. The glycemic load  means the measure of both the glycemic index and the amount of carbohydrates as it contains in a usual serving.

However food like watermelon have a very high glycemic index but a low glycemic load because they contain few carbs per serving.

How To Use The Glycemic Index for Weight Loss and Health

If you follow a glycemic index diet it may be helpful for your weight and blood sugar. It also may help you lower your risk of health problems that are usually lined to being overweight.

Below Are Some Health Advantages of a Glycemic Index and Diabetes 

Weight Loss

There is a few research that shows that a diet low on the glycemic index or a low glycemic load can help many people to lose more weight than a low-fat diet or diet with a high glycemic index.

Heart Disease

In other studies have found eating a low glycemic index foods has been linked with a better HDL or “good” cholesterol and lower triglycerides, a type of blood fat.

Diets that are high in glycemic index or glycemic load have been linked to a higher chance of heart disease.

Glycemic Index And Diabetes

A low glycemic index diet may lower your risk of prediabetes and type 2 diabetes.

However, experts do not know yet whether eating a low glycemic index can protect you from diabetes.

When you eat  low glycemic foods they tend to break down much more slowly, so in turn it is less likely to cause a rapid increase in blood sugar compared to food on the high GI index so therefore it is a better option for keeping your blood glucose levels stable. 

How to Follow a Glycemic Index Diet

If you think that following a low glycemic index is difficult well it is not, just make sure to know the scale.

Foods with with a glycemic index in certain number ranges are considered “high”, “medium” or “low” on the glycemic index. Below are the index ranges.

  • High: more than 70
  • Medium: 56 to 69
  • Low: 55 or less

By eating more healthy foods are usually on the low glycemic index and are good for you. Eating more of these foods, which tend to have a low glycemic index.

  • Nuts
  • Beans
  • Fruit
  • Whole grains
  • Non-starchy vegetables

Some examples of the glycemic index of these foods are:

  • Strawberries: 40
  • Kidney beans: 28
  • Pearled barley: 25
  • Peanuts: 14

While eating food on the low glycemic index, try cutting back on food high on the  glycemic index like cake, candy and sugary sodas also “White” foods are also have a high  glycemic index, such as:

  • Potatoes
  • White bread
  • White rice

For a complete list of foods on the glycemic index and diabetes please visit The University of Sydney at the

Dos and Don’ts About The Glycemic Index And Diabetes

  • Watch out for ripe foods, Fruit and vegetable glycemic index tends to go up the riper that these foods become.
  • Also try to avoid heavily processed foods. Foods that are more heavily processed tend to have a higher glycemic index: Example the glycemic index of an orange is 48, while orange juice is 57.
  • When you are cooking try to avoid over cooking your foods, cooking foods for a long time will tend to raise their glycemic index. 
  • Make sure you control your portions size. A larger portion of food, even with a low glycemic index, may have more calories that you want when it comes to lose weight. 
  • Make sure to pay attention to food qualities as well. Meat that are high in fat have  no carbs, so they don’t have a glycemic index, but a dish high in fat may not be fit well in weight loss. 

Glycemic Index Diet Example


  • 1 Slice whole-grain bread with 2 tbsp. peanut butter
  • 4oz. orange juice

Morning Snack 

  • 4oz. pears


Sandwich 2 slices rye bread, 4 slices roast beef, 1 tbsp horseradish, tomatoes, and sprout

Afternoon Snack

1 oz reduced-fat cheddar cheese, 8 whole-grain crackers, 1 medium apple


4 oz whitefish fillet, 2 baby potatoes, salad 1 cup baby spinach, 4 oz yellow squash, 4-inch carrot and 1 tbsp lemon juice


8 oz low-fat yogurt

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