How to Control Your Blood Sugar Using the Glycemic Index

It happens to everyone eventually – the dreaded sugar crash. That lightheaded, “hangry” feeling is usually because of something we ate. Certain foods cause our blood sugar to quickly rise or spike. Unfortunately, what goes up comes down just as quickly. 

The signs of low blood sugar are unmistakable: feeling shaky, irritable, dizzy. For most people, it’s just an annoying inconvenience. For others it can be dangerous, even deadly. That’s because those symptoms are often an early warning sign. Poorly managed blood sugar can lead to diabetes. Left untreated, this condition can cause kidney damage and even blindness. It also raises the risk for heart disease and strokes.  

The solution? Learning about the glycemic index and using it to select low glycemic foods. Eating foods that don’t quickly elevate your blood sugar is about more than just diabetes management. Avoiding high glycemic foods can also help you lose weight while boosting your energy. In fact, some of the best foods for diabetics are ideal for anyone who wants to be healthy. So whether you’re diabetic, pre-diabetic, or are just interested in the benefits from what some call the “diabetes diet,” read on.

Over 100 Million Americans Are at Risk

Every year, more and more people are diagnosed with diabetes. Insulin-dependent, type 1 diabetes often begins in childhood (which is why it was once called “juvenile diabetes.”) On the other hand, type 2 is no longer called “adult onset diabetes.” That’s because today it often affects young people, even children. Of the two forms of diabetes, type 2 is by far the most common. Its growth is driven mainly by the growing numbers of Americans who are overweight and relatively inactive physically.

According to CDC data, three out of four adults in the U.S. are overweight. That means they have a Body Mass Index (BMI) over 25. Around forty percent of them are actually obese – their BMI exceeds 30. Half of the people who are considered overweight by the CDC believe they are at a healthy weight for their height. Most of them are wrong. Anyone – regardless of weight or BMI number – who has consistent issues with their blood sugar levels should learn about the glycemic index and add healthy food for diabetics to their shopping list. 

In the United States, the CDC estimates that over 38 million people have diabetes – that’s more than 11 percent of the population. Around nine million of them don’t even realize they have it. Although excessive thirst and frequent urination are the condition’s most common symptoms, in its early stages type 2 is often asymptomatic. Untreated diabetes is very dangerous.

Even worse, nearly 100 million Americans have a condition known as prediabetes. This means their blood sugar level isn’t high enough to be considered type 2 diabetes but it is still higher than normal. Untreated prediabetes usually develops into full-blown diabetes. People who have a hard time managing their blood sugar should consider a prediabetes diet that’s focused on low glycemic foods. 

The first step for anyone with consistent blood sugar issues, including the light-headed feeling which often accompanies low blood sugar, is getting tested. “Undiagnosed or untreated diabetes could exist in individuals who haven’t undergone regular screening for high blood sugars,” explains Dr. Vidya Aluri, MD, of UnityPoint Health. There are many ways to go about this, but one of the best is to get an inexpensive at-home test from Kyla Clinics. A male or female primary care panel costs just $99. Along with information on blood sugar, you’ll receive data about critical hormone levels, cardiovascular health, and liver and kidney function. You’ll also learn about any inflammation markers that indicate an elevated risk for cancer. 

The cost may even be covered by insurance. Just complete a simple health quiz which will reveal some areas where you can improve your health. Then select the appropriate at-home blood test. The test will arrive in a few days, along with instructions for sample collection. Simply return it to our labs at no cost. Not only will you discover if your blood sugar levels put you at risk for diabetes, but you’ll have the opportunity to consult with a Kyla doctor who will deliver personalized advice to improve or maintain your results. From there, you can continuously track your progress with nutrition and lifestyle enhancements. You’ll be able to set goals while taking daily actions using the Kyla app.

Whether your blood sugar puts you at risk or not, learning about the glycemic index is invaluable. That’s because eating more low glycemic foods can help you maintain a healthy weight while reducing your risk.

What Is The Glycemic Index and How Can it Help Diabetics?

Developed in 1981 at the University of Toronto by Dr. David J. Jenkins, the glycemic index was meant to be part of a diabetes diet. When food is consumed, it takes time for it to be digested. As food is broken down, it releases glucose into the bloodstream. The glycemic index measures the way food affects “glycemia” – how much glucose is found in the blood. High glycemic foods are digested quickly. This causes glucose to flood the bloodstream, rapidly spiking blood sugar. Blood sugar levels then plummet – often causing a lightheaded, dizzy feeling.

Conversely, because low glycemic foods take longer to be digested, glucose is released into the bloodstream much more slowly. Blood sugar levels remain stable. Low glycemic foods also make fewer demands for insulin. This hormone’s primary function is to transport glucose collecting in the bloodstream and deliver it to various cells which then transform the glucose into energy. If the amount of glucose in the blood is too high, it overwhelms the insulin. Any glucose that isn’t transported collects in the bloodstream – which can lead to prediabetes or even diabetes. 

Eating lots of low glycemic foods not only reduces the need for insulin but actually reduces the risk of someday developing insulin resistance or prediabetes which often leads to type 2. Fortunately, this condition can be successfully managed through lifestyle changes – eating healthy foods and exercising regularly. However, half of those diagnosed with type 2 diabetes will need insulin injections within 10 years.

So what foods are low on the glycemic index? Well, the lowest ones don’t even register. Blood sugar is unaffected by carbohydrate-free foods. So meats like chicken and beef, along with fish like tuna and salmon, or oils score a zero on the glycemic index. Most nuts are also very low (although adding sugar to them will raise their number). On the other end of the scale, a teaspoon of sugar will definitely raise blood sugar levels – pure sugar of any quantity earns a 100. 

Anything between 1 and 55 is considered a low-glycemic food. Despite their “natural sugar,” most fruits fall into this category as does milk, vegetables, beans, and some grains. Keep in mind that a very ripe banana has a higher glycemic index than one that is still a little green. Ripeness of fruit, along with how food is prepared affect its glycemic index. Adding certain ingredients like honey or sugar will also raise a food’s number on the index.

High glycemic foods are often ultra-processed foods like microwavable meals, along with sweets like cakes, cookies, and ice cream. Instant potatoes, corn flakes, and French Bread also make this list. One of the many myths about diabetes is that it comes from eating too much sugar. While a diet heavy in sweets like cookies and ice cream can cause weight gain and high body fat levels which leads to diabetes, sugar alone is not the culprit. However, someone who avoids sweets but eats a diet heavy in processed foods is at just as high a risk of developing diabetes as someone who eats sweets. Also, someone who exercises and maintains a healthy body weight can indulge occasionally in sugary treats without risking the condition. 

The “in-between foods” that fall between 56 and 69 on the glycemic index include some fruits like cantaloupe, cherries, and apricots along with most breakfast cereals and bread. Fruit and yogurt, almonds and other nuts, or peanut butter with apples are among the best healthy snacks for diabetics. 

Studies have shown that not only does a diet focused on low glycemic foods improve blood sugar management but it can also help people lose weight and reduce their risk for cardiovascular disease. However, some doctors have pointed out that even strict adherence to the glycemic index doesn’t guarantee a healthy diet. Buttered bread, for instance, digests more slowly than plain bread — meaning it’s lower on the glycemic index while having more calories and fat. That’s why professional guidance is so important. 

By meeting with a Kyla doctor, you’ll discover the best way to not only maintain healthy blood sugar levels but a healthy lifestyle as well. By charting your progress and inputting your data into the Kyla app, you’ll soon find yourself incentivized to take control of your own well being. With Kyla’s anti-aging treatments, you will not only manage your blood sugar but achieve long-lasting changes. By taking proactive steps today you can enhance your well-being tomorrow — enjoying years, even decades of healthy life.

Sources:

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3. “Calculate Your Body Mass Index,” National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
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5. De Filippis, Eleanna M.D., Ph.D. “Prediabetes: What is insulin resistance?”Mayo Clinic. November 11, 2023. https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278
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7. “Diabetes and insulin,” Better Health (Victoria, AU). https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes-and-insulin
8. Ajmera, Rachael MS, RD. “Glycemic Index: What It Is and How to Use It,” Healthline. October 27, 2023. https://www.healthline.com/nutrition/glycemic-index#bottom-line
9. “Five Surprising Facts About Diabetes,” Northwestern Medicine. August 2020. https://www.nm.org/healthbeat/healthy-tips/5-surprising-facts-about-diabetes
10. Johnson-Greene, Chandra.“Glycemic Index Chart: GI Ratings for Hundreds of Foods,” University Health News. June 22, 2020. https://universityhealthnews.com/daily/nutrition/glycemic-index-chart/

Gerontiti, E., Shalit, A., Stefanaki, K. et al. “The role of low glycemic index and load diets in medical nutrition therapy for type 2 diabetes: an update,” Hormones. May 16, 2024.https://link.springer.com/article/10.1007/s42000-024-00566-7#Sec1