Shopping with Diabetes - Low Glycemic Food
Diabetes is a problem with how your body uses carbohydrates for energy. Hence, a key recommendation for diabetics is to pay attention to carbohydrates, especially from sugary sources. As diabetes continues to rise, a wide range of products aimed at carb-conscious shoppers have emerged. Read on to better understand the “low glycemic” packaging claim and discover products that are worth trying.
"Low Glycemic"
When you eat food with carbohydrates, your blood sugar rises. Different foods have different types and amounts of carbohydrate that affect how quickly and how high your blood sugar will rise. The glycemic index (GI) ranks food on a scale from 0 - 100 according to how they affect blood sugar levels. A food with a lower GI score will cause a slower rise and fall in blood sugar, as well as a lower peak.
Photo credit: The University of Sydney
Diabetics may look out for "low glycemic" foods to avoid abrupt spikes in blood sugar. For example, they may opt for an apple (GI score = 30) instead of watermelon (GI = 80). Various products now bear the "low glycemic" claim on the package. You may find this claim on syrups, sweeteners and flavor enhancers, bars, flours, breads, and pastas. Food that is typically rated with medium- to high-GI scores may be re-formulated to reduce its GI score. For example, spaghetti noodles made from or blended with bean flour will have a lower GI score than regular wheat-based spaghetti noodles.
Look out for these low-glycemic options in our stores:
- Produce: apples, mango, oranges, peaches, pears, strawberries, grapes, carrots
- Freeze/Chill: Peas, Hummus, Sprouted grains bread
- Grocery: Beans, Nuts, Popcorn, Nut-based bars, Bean-based pastas, Nut-based pancake mixes and flours, Alternative sweeteners and syrups
"Low glycemic" claims often guide shoppers to better product choices because they are associated with quality ingredients (e.g. whole grains, beans, and nuts), functional fibers, and low calorie sweeteners. However, a "low glycemic" claim shouldn’t be seen as the green light to eat a food freely. The GI score of any food may not align with the individual’s actual blood sugar response, which is influenced by other factors (e.g. accompanying foods, digestive function). Total carbohydrates, serving size, and overall meal balance are still important to consider. Monitoring blood sugar before and after a meal is the only way to truly measure your glycemic response.
The information provided here is not a substitute for medical treatment and/or advice. Please consult with your Physician before making any significant changes to your diet. For more information on individual nutrition services with a Registered Dietitian-Nutritionist, please visit: https://www.paylessmarkets.com/community/health-smart/nutrition-services.