Foods with low-Glycemic Index, which is the ranking of foods based on the effect they have on your blood sugar levels, are ideal for persons who have been diagnosed with pre-diabetes or diabetes. The main reason is that foods with a low-GI reduce the rate at which blood sugar spikes following a meal.

It is important to note, however, that not all foods with low- or medium-Glycemic Index are ideal for good health. The reason for this is that while foods that have fat and protein added are absorbed more slowly in the system, resulting in a medium-GI, the foods in themselves may not be good for your health. For example, chocolate has a medium-GI because of its fat content; but would you recommend chocolate to be part of a diabetics regular diet Also, potato chips and french fries reportedly have a lower-Glycemic Index than potatoes cooked without fat. You would not want to consume large portions of either of these on a regular basis if you care about your heart, cholesterol as well as your overall weight management.

It follows that if you were to choose foods solely based on their low-Glycemic Index your diet could be high in fat and unbalanced resulting in weight gain and your risk of heart disease would be greatly increased. The key to health eating habits, therefore, is balance and the right mix of foods that will help to ensure that you have better

control of your blood sugar. It will also help you to make sure that you are getting the variety of nutrients necessary for good health.

Below are examples of foods in similar categories with low-, medium- and high-Glycemic Index and how they compare:

1. Low-GI: Multi-grain and rye bread

Medium-GI: Pitta bread

High-GI: White and wholemeal bread

2. Low GI: Pasta

Medium-GI: Couscous

High-GI: Bagels

3. Low-GI: Sweet corn

Medium-GI: Potatoes, boiled

High-GI: Puffed wheat, Puffed rice or Sugar-rich breakfast cereals

It’s almost impossible to cut out all high GI-foods, and that is really not the answer; instead work at including more low-Glycemic foods to lower the overall Glycemic Index of meals.

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