Glycaemic Index Diet (GI Diet) and Diabetes
GI Diet
Although not as prominent as low-carbohydrate diabetes diets, glycaemic index diets for people with diabetes also enjoys a following in the UK.
Glycaemic Index diets (GI Diets) rank food depending on the rate at which the body breaks it down to form glucose.
What do high GI foods do in relation to diabetes?
Those foods that are high in GI break down very quickly. They cause blood glucose levels to rise sharply (spike) which is generally not good for people with diabetes.
Furthermore, for those who produce their own insulin, high GI foods can force the body to try to produce a surge of insulin to counteract the quick acting carbohydrates and a common consequence of this is a feeling of hunger within 2 to 3 hours, which can leave the dieter craving more food.
For people with diabetes, this can be particularly dangerous as the ability of the body to control blood glucose levels is reduced or non-existent.
For this reason, people with diabetes have to be careful when it comes to eating high GI foods.
What do low GI foods do in relation to diabetes?
Low GI foods tend to break down much more slowly.
This leaves the dieter feeling more satisfied over a longer period of time, less likely to binge and with a steadier impact on blood glucose levels.
GI diets are based around low GI foods.
What foods are considered low GI?
Low GI foods that are considered suitable for people with diabetes include
- fruit
- vegetables
- whole grains
- nuts
- lean meats
- low-fat dairy and
- legumes
Care should be taken with fruits and vegetables as the GI value of these food groups can vary quite significantly.
Lower GI fruits include berries, plums, kiwi fruit and grapefruit. Higher GI fruits include bananas, oranges, mango, grapes, raisins, dates and pears.
Lower GI vegetables include lettuce, broccoli, cabbage, cauliflower and peppers. Higher GI vegetables include carrots, potatoes, parsnips, beetroots and sweetcorn.
People with diabetes are recommended to eat lean meats, such as grilled skinless chicken, where possible. Lean meat is meat with a relatively small quantity of fat. People with diabetes are also encouraged to eat dairy products in moderation.
Some guidelines advocate low fat dairy, however, low fat versions generally replace fat content with a certain amount of additional sugar content. Some people may find benefit in low fat versions, however, if you keep to a relatively low fat diet, low fat dairy products may not be needed.
Benefits of low GI food
Low GI foods generally have a high nutritional value, and provide prolonged release of energy. High GI foods include sugar and products based on white flour. This type of food has often been refined and processed, stripping it of essential nutrients. People with diabetes should avoid high GI foods.
