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How Low Should Glycemic Load Be for Diabetics?

The glycemic index rating of a food indicates how rapidly it causes a spike in blood sugar after it’s eaten. A low glycemic index food is absorbed more evenly by the body, while a high glycemic index food creates a sharp rise and drop. Diabetics should aim to eat mostly foods that have a low glycemic load to maintain even blood sugar levels.

  1. Definition

    • Foods that have a low glycemic load have a glycemic index rating of 55 or under.

    Foods With No Glycemic Index Rating

    • Foods that are normally considered “freebies” to diabetics have little to no carbohydrates and, therefore, do not impact blood sugar levels. With no or almost no impact on blood glucose levels, they have a glycemic index of effectively zero, and you can consume them with as much frequency as you like. Foods with glycemic loads of zero include most meats and vegetables.

    Glycemic Index Ranges

    • While only a few laboratories can contribute to the glycemic index database, each has its own methodology. This results in some foods having a glycemic index range instead of one single number. Choose foods with the lowest ratings or ranges, depending on how the glycemic load is represented.

    Significance

    • Maintaining a low glycemic diet means diabetics can avoid many blood sugar spikes, which leads to an overall lower blood sugar average and better hemoglobin A1c test results, according to the Glycemic Index Foundation.

    Warning

    • Don’t assume a food always has a low glycemic rating. Different cooking methods can affect a food’s rating; to ensure a low glycemic diet, be sure to check the rating for each food according to how it’s prepared before you decide to eat it.

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