Master Your Blood Sugar: Are High GI Foods Best Avoided?

What is the Glycemic Index (GI) and How Does it Affect You?

Have you ever ate a whole pot of pasta or rice but still get hungry soon afterwards? Or how some foods makes you feel more energetic? The Glycemic Index (GI) can explain this.

According to Diabetes UK, the Glycemic Index (GI) is a ranking system that shows how quickly different carbohydrate-containing foods and drinks raise blood sugar levels after eating them.

This is because different carbohydrates are digested and absorbed at varying rates (Diabetes UK).

GI ranks foods on a scale of 0 to 100, with pure glucose assigned a value of 100.

• High GI foods (>70):
  • Broken down quickly, causing blood sugar levels to spike rapidly.
• Moderate GI foods (55-69):
  • Slower to digest, leading to moderate blood sugar spike.
• Low GI foods (<55):
  • Absorbed more slowly, leading to a gradual rise in blood sugar.

Understanding High GI Foods: Friend or Foe?

Today we’re talking about High GI foods, are we destined to permanently cutting them off our diet forever?

Like never eating Watermelons, White Rice, or Pasta if we are to keep our blood sugar in check?

Not entirely, No~!

While some food, or fruits maybe have a High GI, they can still contribute to be a part of our healthy diet.

By incorporating some strategies, we can still enjoy them while managing our blood sugar level.

For example, watermelon is a High GI food, some species of them ranked >80 GI according to this sources (The University of Sydney).

But if we paired these with the right food, and proper portioning. It helps with blood sugar spikes.

Not to mention watermelons are rich in vitamins and hydrating. And absolutely refreshing on a hot day.

Symptoms of Blood Sugar Spikes

There can be symptoms of blood sugar spikes even for those who doesn’t have Type-2 diabetes.

I check on these reliable health websites^1,2 and here are the signs of those who experience high blood sugar, even when you’re not diabetic.

• feeling of thirst
• frequent peeing
• feeling tired despite eating well
• blurred vision
• unexplained weight loss
• headaches
• feeling weak or tired
• blurred vision

According to the Center of Disease Control and Prevention (CDC) , more than 1 in 3 US adults has prediabetes.

Getting diagnose earlier and having some lifestyle changes could help reversing it for most people.

Remember to consult a doctor for proper diagnosis if you think you have these symptoms.

Simple Strategies for Blood Sugar Management with High GI Foods

Can You Still Enjoy High GI Foods? (Yes, and Here’s How!)

Good thing is, we can still enjoy occasional High GI foods…

Here are some management tips on how we can balance out their impact on our Blood Sugar.

• Pairing them with food rich in protein, healthy fats and fiber
  • including these macro in our meal helps slow down digestion, managing the release of sugar from those carbs
• Enjoy in Moderation, lower portion sizes to help minimize blood sugar spike
  • instead of eating a quarter of watermelon in one go, limit yourself to 1-2 slices after a meal
• Avoid eating these High GI food when on a empty stomach
  • for the same reason as the first tip, having with something else can slow down sugar absorption

Bonus tips for Balanced Blood Sugar

When possible, choose the lower GI options, it can even help with managing snack cravings.

Don’t forget to include non-starchy vegetables (eg. most leafy vegetables) in your meal.

They are also carbs, but are low in GI, low calories, rich in fiber, and full of essential nutrients.

Conclusion

High GI food leads to blood sugar spikes, even for healthy, non-diabetic people.

Switching to Low GI options can help us manage our blood sugar.

But if enjoyed in Moderation, High GI foods can contribute and be a part of our healthy meals.

References

1. Centers for Disease Control and Prevention. (2024, May 15). The Truth About Prediabetes. Centers for Disease Control and Prevention. [https://www.cdc.gov/diabetes/prevention-type-2/truth-about-prediabetes.html]
2. Charles, S. C., & Weiss, D. (2023, December 13). Symptoms of High Blood Sugar in People Without Diabetes. Verywell Health. https://www.verywellhealth.com/symptoms-of-high-blood-sugar-in-non-diabetics-5121097