- 19 September 2023
Managing Diabetes with the Right Food Choices and Glycemic Index
As we mentioned in the previous post, there are tips to manage prediabetes / diabetes, and these are reversible with timely intervention. You might be wondering which meals to avoid and which foods can help reverse pre-diabetes.
Do remember that if someone has prediabetes, they should consume foods that promote insulin sensitivity but not insulin resistance.
Smart Food Choices for Pre-Diabetes Prevention: Foods to Eliminate
Foods that exacerbate insulin resistance include:
- Processed foods such as fast foods (burgers, fries, pizza), packaged snacks, processed meats (hot dogs, bacon), breakfast cereals (particularly those with added sugars), instant noodles, packaged baked goods/pastry (muffins, donuts, and cakes)
- Greasy and fatty foods are included fried, greasy, fatty foods are full of unhealthy saturated fats and excess carbohydrates and calories. These foods increase insulin resistance, making the development of type 2 diabetes more likely.
- Refined carbohydrates are full of fast-acting carbohydrates and do not contain healthy fiber. These include white bread, white rice, white flour, cakes, cupcakes, and pastries. Studies show that eating refined carbohydrates increases one’s risk for type 2 diabetes, hypertension, and heart disease.
- Sugary drinks likes sodas, fruit juices, sweet teas, and energy drinks usually won’t support your health goals, especially if you have prediabetes.
- Sugary condiments are sauces or toppings that are high in sugar content (ketchup, BBQ sauce, sweet relish, teriyaki sauce, mayonnaise, syrup and others).
While certain foods can help manage blood glucose levels, however, there’s no single food that can completely reverse diabetes. If you have to eat while your blood sugar is high, choose small amounts of protein or fat. Avoid simple carbohydrates like white bread, pasta, or biscuits that will increase your blood sugar even further. Managing diabetes often involves a combination of a balanced diet, regular physical activity, maintaining a healthy weight, and possibly medication.
The Power of Food: Reversing Diabetes with the Right Choices
Here are some common symptoms associated with diabetes:
Non-starchy Vegetables (e.g., cabbage, broccoli, and cauliflower; bell peppers, onions, and cucumber). They contain plenty of healthy vitamins, minerals, fiber, and antioxidants and should be enjoyed in abundance.
Low Glycemic Index (GI) fruit (e.g., cherries, lemons, blueberries, apples, and strawberries). The GI of a fruit can change depending on its ripeness and how it’s prepared. For instance, a fruit’s GI can increase when it’s overripe or turned into juice. So, it’s generally best to consume fruits in their whole, unprocessed form. While they do spike blood sugar slightly, they are an excellent choice if you’re craving something sweet.
Lean proteins (e.g., chicken, turkey, fish, beans, legumes, tempeh, and tofu) are all excellent sources of nutrients and typically do not spike blood sugar levels. Including lean protein in your diet is a great foundation for a healthy meal. Just make sure that any animal proteins are grilled, steamed, or broiled.
Low-fat dairy: Greek yogurt and low-fat milk or plant-based milk are excellent sources of protein and calcium too. Dairy products do not abruptly spike blood sugar levels, even though they contain lactose (a naturally occurring sugar present in dairy milk). Drink milk without any added flavorings or sugar, and stick with lower-fat dairy options, which contain less fat, saturated fats, and calories.
Healthy fats (e.g., avocado, eggs, extra virgin olive oil, and nuts) are an important part of any diet, especially if you have prediabetes. Monounsaturated and polyunsaturated fats have been shown to have a beneficial effect on cholesterol levels, as discussed in the previous post, which can lower the risk of heart disease. Healthy fats are also essential for the absorption and transport of certain vitamins, such as vitamins A, D, E, and K. These are fat-soluble and need some level of dietary fat to be properly absorbed into the body’s tissues.
Complete Knowledge About Glycemic Index (GI): High and Low Glycemic Foods Explained
What is Glycemic Index (GI)?
The glycemic index (GI) is a numerical scale that ranks carbohydrates in foods based on how they affect blood sugar levels. This was published in 1981, it assesses the increase in blood glucose within two hours of consuming food.
Here’s a simplified table illustrating the glycemic index (GI) classification:
Food Category | GI Range | Examples |
Low GI | 0-55 | Most fruits, vegetables, legumes, whole grains |
Medium GI | 56-69 | Whole wheat products, basmati rice, sweet potatoes |
High GI | 70 or above | White bread, white rice, sugary cereals, candy |
Low GI
Foods with a low GI are those that cause a slower and more gradual increase in blood sugar levels after consumption. These foods are typically digested and absorbed more slowly, resulting in a gradual release of glucose into the bloodstream. As a result, they have a smaller impact on blood sugar levels.
Medium GI
These foods cause a moderate increase in blood sugar levels after consumption. They are digested and absorbed at a moderate pace, resulting in a gradual release of glucose into the bloodstream.
High GI
Foods with a high GI are those that cause a rapid and significant increase in blood sugar levels after consumption. These foods are typically digested and absorbed quickly, resulting in a quick release of glucose into the bloodstream. As a result, they can cause a sharp spike in blood sugar levels.
Low Glycemic Index (GI) Foods
As mentioned above, there are properties about food that tend to make it have a low glycemic index. These properties are:
- Low total carbohydrate content (specifically glucose)
- Complex carbohydrates (e.g., starch) > simple carbohydrates (e.g., glucose)
- Have higher amounts of fiber ,fat and/or protein, which can increase satiety and promote feelings of fullness.
Category | Food | GI Score | Reason |
Carbohydrate | Oatmeal | 55 | High Starch and Fiber Content, Low Glucose Content |
Apples | 39 | *High Fructose Content, Low Glucose Content | |
Brown Rice | 55 | High Amylose and Fiber Content | |
Kidney Beans | 24 | High Fiber Content, Low Glucose Content | |
Bok Choy (Chinese cabbage) | 20 | Low Carbohydrate Content, High Fiber and Water Content | |
Rye Flour | 50 | High Starch and Fiber Content, Low Glucose Content | |
Blueberries | 53 | *High Fructose Content, Low Glucose Content | |
Broccoli | 15 | Low Carbohydrate Content, High Fiber Content | |
Tomatoes | 15 | Low Carbohydrate Content, High Fiber Content | |
Lentils (green) | 22 | High Starch and Fiber Content, Low Glucose Content | |
Fats | Almonds | 15 | Low Carbohydrate Content, High Fat Content |
Peanuts | 14 | Low Carbohydrate Content, High Fat Content | |
Olive oil | 0 | No Carbohydrate Content, High Fat Content | |
Cheese | < 50 | Low Carbohydrate Content, High Fat Content | |
Butter | 50 | Low Carbohydrate Content, High Fat Content | |
Eggs | 0 | No Carbohydrate Content, High Protein Content, High Fat Content | |
Protein | Chicken | 0 | Low Carbohydrate Content, High Protein Content |
Fish | 0 | Low Carbohydrate Content, High Protein Content, Moderate Fat Content | |
Beef | 0 | Low Carbohydrate Content, High Protein Content, Moderate Fat Content | |
Tofu | 15 | Low Carbohydrate Content, High Protein Content, Low Fat Content | |
Tempeh | 15 | Low Carbohydrate Content, High Protein Content | |
Egg Whites | 0 | Low Carbohydrate Content, High Protein Content | |
Pork | 0 | Low Carbohydrate Content, High Protein Content | |
Whey Protein | 0 | Low/No Carbohydrate Content, High Protein Content | |
*Fructose does not produce a meaningful glucose response | |||
Low Glycemic Index (GI) Logo in Singapore
You might notice the logo above in some products when you go grocery shopping in Singapore. This logo indicates that the food product has a GI value of ≤ 55. These products will increase the blood sugar level at a slower rate. However, it’s important to note that not all the food manufacturers in Singapore have had their products’ GI values tested. Therefore, it’s advised to check the nutrition label as well.
Overall, it’s important to incorporate whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, for a balanced diet that supports overall health and well-being.
High Glycemic Index (GI) Foods
High GI foods have the opposite properties of low GI foods. These foods are generally:
- High in total carbohydrate content (specifically glucose)
- Contain mainly simple carbohydrates (eg: glucose)
- Have low fiber, protein and fat content
Food | GI Score |
Pasta | 40-60 |
Whole Grain Bread | 55 |
Soda | 63 |
White Bread | 71 |
Instant Oatmeal | 79 |
Pizza | 80 |
Potato | 82 |
Rice Cakes | 82 |
White Rice | 89 |
Cornflakes | 93 |
What can affect the GI Level of foods?
There are several factors can affect the glycemic index (GI) level of a food:
(A) Food pairing
Depending on whether the food is consumed with other foods or alone, the impact on your blood glucose will differ accordingly. Consuming refined carbohydrates with proteins and fats lowers the GI of these carbohydrates.
As we know white bread typically has a high GI due to its refined flour content, which is digested and absorbed by our body quickly, resulting in a rapid rise in blood sugar levels. For example, when taking a slide of white bread for breakfast, the GI will be around 71. However, when we combine white bread with eggs and salad, the overall GI of the meal can be affected. The fiber, protein, and fat from the eggs and vegetables can help to slow down the digestion and absorption of carbohydrates from the bread. This can lead to a moderated blood sugar response compared to consuming white bread alone.
Conclusion: It’s important to note that the exact glycemic response can vary among individuals due to individual metabolic differences. Adding eggs and vegetables to a meal with white bread can also provide additional nutrients, and satiety, and create a more balanced meal. However, for individuals who are specifically concerned about managing blood sugar levels, it may be beneficial to choose whole grain bread or other lower GI bread options instead of white bread.
(B) Physical attributes of food and storage
The size, texture, and ripeness of carbohydrate foods affect the GI level. For example, the GI of a ripe banana is 51, while the GI of an unripe banana is 30.
Additionally, storage conditions can also influence the GI of fruits. For example, refrigeration can slow down the ripening process and help maintain a lower GI in certain fruits. Storing ripe bananas in the refrigerator can help slow down the conversion of starches to sugars, thereby potentially reducing their GI compared to ripening at room temperature.
(C) Portion sizes
The amount of carbohydrate foods being consumed holds as much importance as the GI of the food.
Glycemic load (GL) is a measure that takes into account both the glycemic index (GI) of a food and the portion size of that food consumed. While the GI indicates how quickly a carbohydrate-containing food raises blood sugar levels, the glycemic load provides a more accurate assessment of the overall impact of a food on blood sugar.
The formula to calculate glycemic load is as follows:
Glycemic Load = (GI of food × grams of carbohydrates in a serving) / 100
Eg: White rice vs Brown Rice
GI of white rice = 89 I take 100g of white rice = (89 x 100) /100 = 89 | GI of brown rice = 55 I take 150g of brown rice = (55 x 200) /100 = 110 |
(D) Cooking method
The cooking methods and processing of food affect the GI as well. Food that has been cooked for a longer period tends to be higher GI as the food is broken down into smaller pieces and they are more easily absorbed. There are certain foods that have a lower GI when consumed cold rather than when they are hot.
(E) Presence of fat and/or acid
Fat and acid can slow down the glucose absorbed into the bloodstream. Acidic food such as vinegar and lemon, or fermenting food, will help to lower the GI of a meal as it helps to delay emptying of the stomach.
(F) Presence of fibre
Rapid attacks by digestive enzymes to starchy carbohydrates are protected by fibre, which also helps to slow down digestion in the digestive tract. As a result, the conversion of carbohydrates to glucose happens at a slower pace.
For instance, a slice of watermelon has a low glycemic load even though it is generally a fruit that has high GI. Though white rice has a comparable GI, its glycemic load is higher as it contains more carbohydrates than a slice of watermelon.
(G) Individual Variability
The GI is an average value assigned to foods, but individual responses can vary significantly.
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