Glycemic Index (GI) and Glycemic Load (GL) are terms you might here about carbohydrate foods. “Glycemic” means “sugar in the blood.” The GI and GL rank carbohydrates on a scale based on their immediate effect on the blood sugar after eating. This is called the glycemic response. Foods with a high GI/GL are rapidly digested and absorbed, raising the blood sugar quickly and high. A slower more gradual rise is preferred.
Sugar, sweets and most refined foods have high glycemic loads. Some surprises, such as cereals and potatoes, also have relatively higher GI-GL. However, when you eat these foods with milk containing protein or a potato with butter and steak and broccoli, the GI-GL changes. Also, the cooking method and food particle size can alter the values. So, GI-GL is a source of controversy because this method is not predictably consistent. It can shed light on why your blood glucose goes so high at times.
Understanding the Food Groups, or Exchange Lists
The American Dietetic Association, in collaboration with other health associations, created The Exchange System. This system was designed to make meal planning easier for people with diabetes and offer health educators a common and consistent way to instruct them. Foods are categorized together into six groups that are commonly alike - like all fruits - and portions into amounts that are the same composition. For example, all the servings of fruit are 60 calories and 15 grams of carbohydrate. So, each fruit can be “exchanged” for another and the amount of calories and carbohydrate consumed remains the same.
One serving in any group is an exchange. So, your meal plan will designate how many exchanges from each group you should eat. Here are some examples of common meals plans:
(Disclaimer: This chart provides possible meals plans based on about 20-25% Protein, 45% Carbohydrate and 30% Fat. Your dietitian may calculate your meal plan differently based on your food preferences, weight goals and diabetes management. )
Using Carbohydrate “Choices” to Carb Count
Carbohydrate counting is a useful tool to plan your meals, especially to balance with your diabetes medication and insulin. A carbohydrate “choice” is a portion of food that has 15 grams of carbohydrate.
The fruit group, the starch group, and the milk group all have 15 grams of carbohydrate per portion as described. So, if you are planning on having 45 grams of carbs at lunch, you could have one serving of milk, one serving of fruit and one serving of starch. Another 45 gram example for lunch - two starches (30 grams) and one fruit (15 grams).
1 carbohydrate choice=15 grams of carbohydrate
Samples of one carb choice or 15 grams of carbohydrates:
½ cup oatmeal
1 slice of bread
½ English muffin
1 6-inch tortilla
4-6 crackers
½ cup peas
½ cup potatoes
1/3 cup rice or pasta
1 8oz. glass skim milk
2 small cookies
1 medium apple
¾ cup blueberries
1/2 grapefruit
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