As a pre-diabetic who only manages the disease with diet and exercise, I really have to keep a close eye on the foods that I put in my body. This helps me to control the rise in my blood sugar levels when I eat. Those high sugar levels are what can really do damage to your body if they are consistently high. It’s a must to keep them pretty even. So, in my efforts to tame this silent killer called diabetes, I use a guide called The Glycemic Index.
What is the Glycemic Index?
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels. Below you will find some foods that I love to have in my daily diet.
Grains- I try to really limited the grains I consume in my diet. But when I want to reach for them, I choose brown rice, quinoa, pasta, and steel-cut oatmeal (I love to have this for breakfast in the morning).
Nuts (Almonds, Peanuts, Cashews, and Walnuts)- These are great for snacks on the go and on top of salads.
Vegetables- Veggies are you biggest friend, exspecially green leafy ones. I love to incorporate green beans, cauliflower, cabbage, eggplant, sweet potatoes, broccoli, collard greens, and even asparagus into my meals. If I’m in the mood for salad, I pick any lettuce I want. However, I make a beeline away from the iceberg lettuce.
Fruits- My fruit choices are very small, as I don’t eat much fruit. If I have a fruit craving, I reach for apples, peaches, pears, plums, grapes, and strawberries.
Meats- My meats are really simple because I don’t eat many. The main choices for my meat are turkey (ground, breast, or wings), tuna, chicken breast, salmon, sardines, and cod. If I go out to a restaurant and they have squid and scallops, I have some of them.
That’s it for my go to low glycemic index foods. If you are a diabetic, do you use the (GI) to plain your meals? If yes, how has it improved your glucose readings? I’d love to hear your thoughts.