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The glycaemic index

It can come as a surprise to find that some starchy foods raise your blood glucose almost as quickly as sugar. This is because your body digests and absorbs certain carbohydrates quicker than others.

To help rank foods according to how rapidly they affect your blood glucose levels, an index has been invented, called the glycaemic index. The glycaemic index ranks foods on a scale of 0 to 100.

  • Foods with a high GI are quickly digested and absorbed and can rapidly raise your blood glucose; for example, a baked potato has a GI of 85
  • Foods with a low GI are slowly digested and absorbed and so raise your blood glucose more gradually; for example, spaghetti has a GI of 42

There are plenty of books available listing the GI of common foods, and information can also be found on the internet.
See www.glycemicindex.com


The benefits of slow acting carbohydrate

  • Meals with a low GI can give you a smoother level of blood glucose through the day, avoiding hypos and preventing blood glucose from becoming too high
  • Low GI foods can help with weight loss as they make you feel fuller for longer so you eat less
  • Some research has shown that low GI diets may lower your risk of heart disease

To get started on a low GI diet here are a few simple tips:

  • Try including low GI foods in every meal; they can slow the absorption of the other food
  • Choose the main carbohydrate in your meal carefully and add lots of vegetables. Remember pasta, for example, has a lower GI than bread or potatoes
  • Avoid chocolate and high fat snacks if you are trying to lose weight; they may have a relatively low GI but they contain lots of calories!
  • Test frequently because changing your meal pattern may require a change to your insulin

When you eat

  • Everyday testing
    Why not use regular testing to see how your favourite meals affect your blood glucose? If they make it rise quickly, consider how you could lower the GI to slow absorption down
  • Varying mealtimes
    Mealtimes aren't always predictable. Your blood glucose testing can help you decide how long it is safe to wait before you eat or whether you need a snack to keep you going
  • Partying and meals out
    Test to see whether you might need to adjust your insulin dose when you eat out. Curries, for example, can look like they need a bit extra but they are very slowly absorbed
  • Losing weight
    When you cut down what you eat to lose weight you may be at risk of hypos. Discuss at your clinic how testing can help you balance a smaller food intake with your insulin dose