Glycemic Index: A fad for some, a necessity for us.
Glycemic indexes (GI) are practically all the rage these days. Low-GI diets, specialized books, magazine articles—they’re sometimes used to highlight the quality of a food.
But we don’t have a choice. Living with type 1 diabetes simply requires us to understand and incorporate these measures.
Definition, Scale, and Factors
So, clearly, what is the glycemic index?
The glycemic index is a ranking of how quickly carbohydrate-containing foods raise blood glucose levels (blood sugar) after consumption. Foods are ranked on a scale from 0 to 100 based on their effect on blood sugar levels. This ranking is based on a comparison to a reference food, typically pure sugar or white bread, which have a GI of 100.
How to interpret the index:
Foods with a high GI (70 or higher) cause a rapid rise in blood sugar levels. This is known as a blood sugar spike. White rice, mashed potatoes, and crispbread, for example, are high-GI foods.
Foods with a moderate GI (between 56 and 69)—such as basmati rice, polenta, and whole-grain bread—will cause a moderate rise in blood sugar levels.
Foods with a low GI (55 or less) cause a slow and steady rise in blood sugar levels. This is ideal for maintaining stable blood sugar levels. Red lentils, wheat, bulgur…
There are some handy little books that list and categorize foods by GI and carbohydrates. They’re a great starting point for learning. And, of course, the tables of average nutritional values listed on food packaging will be your daily reading material.
What factors influence the glycemic index?
First, let’s look at carbohydrate composition. Foods high in simple carbohydrates (such as sugar) tend to have a higher GI than those high in complex carbohydrates (such as whole grains).
Then there’s fiber content: Foods high in fiber generally have a lower GI because fiber slows the absorption of carbohydrates into the bloodstream.
Finally, the presence of fats and proteins: Fats and proteins can slow down the digestion of carbohydrates, which can lower a food’s GI. Be careful with fat, as it can cause a delayed rebound spike in blood sugar levels.
Are glycemic indexes useful?
The GI is very useful for people with diabetes. It can help them choose foods that do not cause large fluctuations in blood sugar levels. However, the GI does not take into account the total amount of carbohydrates in a food, which also affects blood sugar levels.
Therefore, other factors—such as portion size and food combinations—must also be taken into account when managing blood sugar levels.
The glycemic index and carbohydrates are two very distinct concepts.
In fact, in addition to the concept of GI—which allows us to make conscious food choices—we must also consider the concept of counting carbohydrates. By weighing or estimating the amount of food on our plate, we can determine the amount of carbohydrates.
For people with type 1 diabetes, carbohydrate management is essential because it directly affects their blood glucose levels. Counting carbohydrates allows them to calculate the number of insulin units needed. This is the principle behind Functional Insulin Therapy (FIT).
How do you calculate the carbohydrates in a meal?
Weighing foods separately is a must when you first start living with diabetes. Cross-multiplication will become your go-to calculation method! Sometimes you’ll do it in your head, and other times you’ll jot it down on a piece of paper. There are also apps that can help you calculate the carbs in your meals. For example, if you serve a 120-gram plate of spaghetti—and given that the glycemic index of the pasta is 25 grams of carbohydrates per 100 grams of pasta—a 120-gram serving contains:120 g × 25 g : 100 = 30 g of carbohydrates.Once you're comfortable weighing food, you can move on to estimating portions by eye. The size of the container can serve as a reliable guide. Then add up the carbohydrates in each food on your plate to get the total carbohydrates consumed for that meal. For example, if you have a serving of rice (about 30 grams of carbohydrates), a serving of vegetables (about 10 grams of carbohydrates), and a serving of chicken (virtually no carbohydrates), your total carbohydrate intake would be about 40 grams.
Adjust insulin based on carbohydrate intake.
Your healthcare provider will work with you to determine your insulin ratio. This is the recommended amount of insulin per gram of carbohydrates. Based on this ratio, you can calculate the amount of insulin needed to cover the carbohydrates in your meal.Carbohydrate management can vary from person to person depending on factors such as physical activity, individual metabolism, and insulin needs. It’s important to work closely with a diabetes specialist or a registered dietitian. Developing a personalized management plan for your type 1 diabetes will provide you with a helpful framework. Keep in mind that any plan can be revised and adapted! Nothing is ever set in stone with type 1 diabetes.
The Importance of Balance: Food Combinations
Balanced meals containing a combination of carbohydrates, proteins, and fats help regulate blood sugar levels after meals. The absorption of carbohydrates mixed with fats and fiber is slowed down. What’s true for all of us is also true for people living with type 1 diabetes. And vice versa, as I like to say! Finally, and as always, monitoring blood sugar levels. You may, of course, need to adjust your insulin dose or your diet based on your blood glucose results.As you can see, for people with type 1 diabetes, managing carbohydrate intake is essential. A balanced approach that includes counting carbs, choosing healthy carb sources, understanding the glycemic index, and regularly monitoring blood sugar levels is essential for maintaining balance. This must be done at every meal. Yes, the mental workload is very high. Routine can become your ally, but intermittent fasting offers freedom. Please note that most hospitals offer training in functional insulin therapy. Feel free to participate in one of these programs. There’s always something new to learn.
