The glycemic index (GI) measures how quickly a particular food increases blood sugar levels after consumption. Since diabetes is rooted in high blood sugar and the body’s inability to regulate it effectively, individuals with diabetes are advised to consume foods with a low glycemic index.
The glycemic index ranges from 0 to 100. Foods with a GI score below 55 are considered low, while those with a GI above 70 are classified as high. Eating foods with a low glycemic index can help manage blood sugar levels and reduce the risk of diabetes complications.
Below is a list of common foods with a low glycemic index recommended for people with diabetes. However, it’s important to note that glycemic index is just one factor to consider when choosing foods. Depending on your condition, you should also avoid foods high in cholesterol, uric acid, or other harmful components. Moderation is key—even healthy foods can be harmful if consumed in excess.
Foods with a Low Glycemic Index
- Grains and Starchy Foods
- Brown rice (Note: Regular white rice has a high GI.)
- Pasta (spaghetti, ravioli, etc.)
- Cassava (kamoteng kahoy)
- Boiled taro or purple yam (gabí or ube)
- Breakfast oats and muesli
- Dairy Products
- Milk
- Yogurt
- Nuts
- Peanuts and other nuts
- Fruits with a Low Glycemic Index
- Coconut (buko)
- Grapes
- Apples
- Oranges
- Tangerines (dalandan)
- Grapefruit (suha)
- Unripe mangoes (hilaw na mangga)
- Vegetables with a Low Glycemic Index
- Beans (e.g., sitaw, bataw, patani)
- Tomatoes
- Cabbage
- Lettuce
- Red peppers
- Garlic
- Onions
- Eggplant
- Carrots
Why Are Meat and Fish Not Included?
The glycemic index only applies to foods that contain carbohydrates, as it measures their impact on blood sugar levels. Since meat, fish, and other protein-rich foods do not provide carbohydrates, they are not assessed using the glycemic index. Nevertheless, it is essential to consume these foods in moderation, avoid excessive fats, and maintain a balanced diet.
For individuals with diabetes, choosing foods with a low glycemic index is a practical way to manage blood sugar levels. However, dietary decisions should consider your overall health condition, nutritional needs, and doctor’s recommendations. Always practice moderation and strive for a well-balanced diet to achieve optimal health.
