The Glycemic Index (GI) diet was all the rage a few years ago. It was promoted as a new diet plan that helped you to control your weight but was also good for you because it limited the amount of sugar entering the body. This was of interest to diabetics as they had to monitor their blood sugar levels at all times. People were interested in the glycemic index number for an apple, a piece of bread or a bowl of breakfast cereal and many other things. However it was not as simple as that as the GI number could vary depending on how ripe the fruit was, the type of bread or how the cereal had been cooked. This article will explain what is the glycemic index and how it works in relation to diabetes.

What is the Glycemic Index ?

The GI is a rating system for foods, mainly carbohydrates. It shows the effect that the food will have on the body's blood sugar levels. Consequently it is an indication of how quickly the carbohydrate food is broken down by the body. Foods with a low GI are broken down more slowly than those with a higher number. This also indicates the demand on insulin or the insulin response in the body or by other means if the person is a diabetic. For diabetics controlling the blood glucose level is paramount to controlling diabetes and minimizing the chances of complications in later life.

How Does the Glycemic Index Work?

The glycemic index is often not a straight forward measure of foods. Many factors influence the GI number of a food. The same applies to people too. Each person will have their own response to foods that are influenced by their age, level of physical activity and whether they are over weight. However the numbers are a general guideline that can help people make informed decisions on types of foods to eat. Foods are rated between 0-100 where zero is low and 100 is high. The general guidelines are as so :

Low is considered to be 55 or less,

Medium is considered to be 56 - 69,

High is considered to be 70 and above.

So the aim of a diabetic and anyone that wants to avoid having highs and lows in their blood sugar levels should be to try to include low and medium GI foods in their daily diet. Again at a very general level, simple carbohydrates like white bread and processed breakfast cereals will have higher numbers than say brown bread. You should change from simple carbohydrates to complex carbohydrates if you want to adopt a low GI diet. Fruit and Vegetables are also low and should be eaten. Adopting such a diet will give you more control over your diabetes. For people with type 2 diabetes this may mean not needing medication or insulin replacement therapy. For people with type 1 diabetes it should keep your blood sugar levels steady and within a normal range for longer periods. This may mean that less insulin is needed.