Glycemic Index for People with Diabetes: What’s It All About?

The glycemic index (GI) was introduced in the 1980s and is a tool designed to rank foods based on how quickly they raise glucose levels. The faster the food raises glucose, the higher it ranks on the index. 

Although there is no one official or recognized GI lists, the list below may provide a general idea of how some common foods rank.  

Examples of high-GI foods:

• White rice
• White bread
• Pretzels
• White bagels
• White, baked potatoes
• Crackers
• Watermelon

Examples of medium-GI foods: 

• Bananas
• Grapes
• Spaghetti
• Raisins 
• Corn

Examples of low-GI foods: 

• Oats
• Peanuts
• Peas
• Carrots
• Kidney beans
• Hummus
• Cow milk
• Most fruits

Everyone’s response to foods can also differ, and factors such as how the food is prepared can additionally impact the GI. 

What is glycemic load?

Most starches have a high GI, but eating a small amount typically causes only a minor rise in blood sugar. This is because your body’s response depends on both the type and amount of carbohydrates you consume—that’s what the glycemic load (GL) is. 

You can keep your blood sugar steady by eating fewer carbs or choosing low-GI foods, which gives you better control over your health. 

Does using glycemic index benefit people with diabetes? 

According to the American Diabetes Association, research involving GI and GL in people with diabetes is complex and their effect on fasting blood glucose levels and A1C have been inconsistent. However, some studies show that eating carbs that break down slowly instead of ones that break down quickly may help to keep glucose levels steady. Although these studies are not specific to GI, the premise is similar. 

Having type 1 or type 2 diabetes means having a unique relationship to food. You are more aware than most of what you’re putting into your body because of its impact on your diabetes management. This awareness can be a huge advantage in taking care of your overall health!

Using the GI/GL as one of the tools in your toolbox, rather than a singular way of eating is key to overall healthy eating. Try experimenting with different foods, portion sizes and track how your body responds. 

The bottom line

Working with a registered dietitian nutritionist can be helpful as you explore the GI. It’s not just about a food’s GI. It’s also helpful to know how to read a nutrition label and understand which foods work best for your body. Everyone’s different, so no two nutrition plans will be the same!

Food can be a complicated part of living with any type of diabetes. Finding foods and nutrition plans that support your overall health while leaving you feeling full and satisfied is key. It may take exploration, so work closely with your healthcare team to find what works best for you!

Need help figuring out a nutrition plan that works for you without depriving you in your life with diabetes? Trade tips with fellow members of the diabetes community! Join our apps.