The glycemic index is a scale that ranks carbohydrate-containing foods by how quickly and how much they raise blood sugar levels. In simple terms, high glycemic index means:
– Rapidly digested carbohydrates: High GI foods are generally those that contain carbohydrates that are easily and rapidly digested. This causes a fast, considerable rise in blood sugar after eating them.
– Blood sugar spike: Because high GI foods raise blood sugar quickly, they cause more of a high spike of energy, followed by a low crash. The spike puts stress on the body’s blood sugar management.
– GI examples: Foods with a high glycemic index (of 70 or more) include sugary treats like candy, processed grains like white bread, white rice, white potato, pretzels, as well as most fruit juices and sodas.
– Higher risk of overeating: The initial blood sugar spike of high GI foods can prompt a few hours later sensations of low blood sugar and hunger, causing overeating in a repetitive cycle.
– Contrast to low GI foods: These contain carbohydrates that digest more slowly and gradually release glucose into the bloodstream. They create more stable energy over time. Examples include most fruits, vegetables, whole grains, beans, lentils, nuts, and low-fat dairy products.
So in diabetes management, choosing more low GI carbohydrates is important for controlling blood sugar highs and lows, and related hunger cues over the course of the day for balanced sustained energy and health. Limiting high GI foods helps minimize blood sugar instability.