Updated: Mar 4, 2019
It’s important to know which carbohydrates are absorbed quickly that causes our blood sugar to rise versus the carbohydrates that are absorbed slowly to keep blood sugar even. Picking good sources of carbs can help you control your blood sugar and your weight. Even if you don’t have diabetes, eating healthier carbohydrate-rich foods can help ward off a host of chronic conditions, from heart disease to various cancers to, well, diabetes.
The glycemic index categorizes food according to blood glucose response. Evidence has shown that individuals who followed a low-GI were at lower risk for developing coronary heart disease and type 2 diabetes.
A low-GI will result in a suitable blood glucose reading once consumed. A high- GI food causes a more rapid increase in blood sugar levels that maybe suitable for a person experiencing hypoglycemia which occurs when the level of sugar in the blood drops too low to fuel the body.
Below are examples of foods based on their GI.
Low glycemic index (GI of 55 or less):
Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.
Moderate glycemic index (GI 56 to 69):
White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheat.
High glycemic index (GI of 70 or higher):
White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.