Using the Glycemic Index for better Blood Sugar Control – PLUS, meet our Dietitian!

19 May 2020

One of the best things about the online space is the community and relationships you can build, that you may not otherwise have. I have been extremely lucky to connect with some amazing individuals since starting my Instagram page. And now, one those people is a part of the growing Needles and Spoons family!

Jessica is a Registered Dietitian and Certified Diabetes Educator. She is passionate about helping busy women achieve their nutrition goals & fall in love with food again!

Jessica will be sharing helpful nutrition tips, recipes and more, MONTHLY on our blog – so, stay tuned!!

For now, let’s jump into today’s topic, written by Jessica Cook:

Can you use the Glycemic Index to help maintain better blood sugar levels?

The glycemic index has been around for many years, and unlike fad diets, still remains popular. That is probably because there is actual evidence showing the glycemic index can help lower A1c, increase weight loss, increase satiety and does not feel as restrictive, because it is very much NOT a fad diet.

The glycemic index (GI) is a measure of how quickly a food is broken down, converted into glucose and raises blood glucose levels. This is rated on a scale from 1-100. Low glycemic index foods raise blood sugars levels slowly, while high glycemic index foods raise blood sugar levels quickly.

Most foods that are minimally processed and high in fibre are considered low glycemic index, such as sprouted grain breads, quinoa or berries. While high glycemic index foods are highly processed and lower in fibre, such as candy, white bread or white pasta.

The glycemic index can actually be a great tool to aid in meal planning for better blood sugar control because you can choose a variety of foods, in different combinations, and feel satisfied after eating. I highly encourage clients to choose a variety of foods mixing high, medium and low GI foods together in a meal to achieve a better glycemic effect without completely restricting those high glycemic index foods. Because let’s be honest, the goal of glycemic control isn’t to avoid desserts or white carbohydrate foods completely, but to incorporate them into your diet while still having good blood sugar control.

Most importantly, there is the glycemic load, which is the overall portion size of the meal and is perhaps the most important factor when meal planning. Even if a food is low glycemic index, if you eat too much or not carbohydrate count the meal accurately, high blood sugars can still occur.

If you are curious about trying to add more glycemic index foods into your diet, then I would encourage you to find a glycemic index list and monitor your blood sugars to see how certain foods effect you.

Share this post on:

Jessica Cook

Jessica is a registered dietitian and certified diabetes educator with a master of science degree in clinical nutrition from The Florida State University. Jessica has 9 years experience working in the field of clinical nutrition & diabetes. Jessica works with people with diabetes, thyroid disease, PCOS, kidney disease, food allergies and heart disease. Jessica has a passion for making healthy, easy recipes for her clients, helping with meal planning and empowering her clients to become educated on their disease and take control of it!