Glycemic Indexes

If you live with diabetes, meal planning is crucial. Knowing the glycemic index (GI) of your foods can be useful for people with Type 2 diabetes. A carbohydrate's glycemic index tells you how long it takes your body to turn it into sugar. This helps you keep better control over your blood glucose levels by incorporating more foods with a low GI into your diet. See below for a look at the GI of common foods or visit 4healthier.me/glycemic to learn the GI of other foods.

Red Light (GI of 70 or more)

A good rule of thumb is that the more processed a food is, the higher its GI is. If you have diabetes, this category, which includes foods such as white rice, white breads, oatmeal and certain breakfast cereals, and even puffed rice cakes, should make up a very small portion of your diet.

Yellow Light (GI of 56–69)

Middle-of-the-road foods are OK to have in your diet as long as you are eating them in moderation. Medium GI foods include items ranging from brown rice and corn tortillas to microwave popcorn and spaghetti.

Green Light (GI of 55 or less)

Foods with a low GI are packed with protein and fiber and include options such as chickpeas, grapefruit, apples and beans. Fruits and vegetables, which are full of fiber, are especially good options.

Did you know that the glycemic index (GI) of a food can change? The value isn't static, and knowing what factors affect it can help you plan your meals.

• Cooking time — Longer cooking times may increase the GI of a food because the starches break down when carbohydrates are cooked longer.
• Processing — A glass of apple juice has a higher GI than an apple, which is why people with diabetes are often advised to eat a piece of fruit and drink water rather than drink a glass of juice.
• Storage time — Similar to the effect of cooking time, the longer a fruit or vegetable ripens, the higher its GI will be.
• Protein and fat — Eating carbohydrate-based foods in combination with foods high in protein or fat decreases the impact the carbohydrate has on your blood glucose levels.

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