The Glycemic Index: Managing Your Carbs

The Glycemic Index (GI) ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels. For those with Type 2 Diabetes, choosing "Low GI" foods is a primary management strategy recommended by the Mayo Clinic.

Low vs. High GI

• Low GI (0-55): Oats, barley, lentils, and most non-starchy vegetables. They digest slowly, providing steady energy.
• High GI (70+): White bread, sugary cereals, and white potatoes. They cause rapid spikes and crashes in energy.

The Power of Pairing

You can lower the GI of a meal by pairing a carbohydrate with a healthy fat or protein (e.g., an apple with peanut butter).

Source: Mayo Clinic, Healthline Nutrition