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What is the glycemic index, and how can I use it to control my diabetic diet?

The glycemic index is a measurement of the effect a food has on your blood sugar level. It ranks foods on how they affect our blood sugar levels. This index measures how much your blood sugar increases in the two or three hours after eating. The glycemic index is about foods high in carbohydrates. Foods high in fat or protein don't cause your blood sugar level to rise much. However, not all carbohydrates act the same. Some are quickly broken down in the intestine, causing the blood sugar level to rise rapidly. These carbohydrates have a high glycemic index. Please note, however, that a glycemic index value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food

Some foods that have a high amount of sugar in them, such as maple syrup, honey and candy, as well as foods that are "starchy" - carrots, potatoes are rated high on the glycemic index. They are rated this way because when you eat these foods you will experience a rapid rise in your blood sugar level. Other foods, especially foods high in fibre such as whole-grain rye bread are rated low on the glycemic index because they do not produce a rapid rise in blood sugar after eating them.

When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood sugar level under control. The key is to eat little of those foods with a high glycemic index and more of those foods with a low index. It is also recommended to exercise and eat less saturated and trans fats and more fiber as well as a low-carbohydrate diet, because carbohydrates can raise blood sugar to dangerous levels.

The table below provides additional information on the approximate glycemic indices of various foods.

More information:

• http://www.glycemic.com
• http://www.fao.org/docrep/w8079e00.htm