Low-Glycemic Foods: How to Build Meals That Keep Blood Sugar Steady

GI vs. glycemic load

The glycemic index ranks carbohydrate foods from 0 to 100 by how quickly they raise blood glucose compared with pure glucose. Low GI is 55 or less; high is 70 or more.

Glycemic load (GL) also accounts for portion size. Watermelon has a high GI, but a typical serving contains few carbs, so its GL is low. Portion matters as much as the food itself.

Examples of lower-GI choices

• Lentils, chickpeas and beans
• Steel-cut or rolled oats (rather than instant)
• Most non-starchy vegetables
• Apples, pears, berries, oranges
• Whole-grain or sourdough bread instead of white bread
• Plain yoghurt and nuts

The balanced plate method

A simple visual approach many diabetes educators recommend:

• Half the plate: non-starchy vegetables
• A quarter: lean protein (fish, poultry, tofu, eggs, legumes)
• A quarter: high-fibre carbohydrates (whole grains, starchy vegetables, fruit)
• Add a small amount of healthy fat, like olive oil or avocado

Tricks that lower a meal's impact

Eating protein, fat and fibre alongside carbohydrates slows digestion. Some research suggests that eating vegetables and protein before the carbohydrate portion of a meal leads to a smaller glucose rise. Cooking pasta al dente and cooling then reheating potatoes or rice can also slightly reduce their effect.

Keep perspective

GI is one factor among many. A low-GI food can still be high in calories or saturated fat. Focus on overall eating patterns rather than individual numbers.

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