The Glycemic Index (Gl) is a scale that ranks carbohydrate-rich foods by how much they raise blood-glucose levels. Eating foods with a low Gl (generally considered to be 70 or less on the scale, but follow your doctor's recommendation) may help you to control your blood-glucose level, your cholesterol levels and your appetite. It can also help you lower your heart-disease risk and lower your risk of getting type-2 diabetes.
Your doctor or registered dietitian can give you a chart showing the Gl numbers for common foods. Vegetables, fruits and low-fat milk products generally have a low Gl. Try foods such as barley, bulgar, couscous or lentils, which also have a low Gl. A registered dietitian can help in choosing low-GI foods and can even help you adapt your favorite recipes to lower their Gl.
Using the Gl is just one part of healthy eating when you have diabetes. You'll also want to eat at regular times; choose a variety of foods from all food groups; limit sugars and sweets; reduce the amount of fat you eat; include high-fiber foods in your diet; and limit salt, alcohol and caffeine.
Source: Canadian Diabetes Association
Good Neighbor Pharmacy Health Connection, June 2013
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