Glycemic Index with Carbohydrates!

For all diabetics out there, we have always been told about carbohydrates and the importance of them. Our dietitians and doctors will constantly remind us about their importance. But how many of us really know about carbohydrates and the glycemic index?

The glycemic index or otherwise known as GI, is a particular number that is given to any food with carbohydrates in them. The number given to that particular food will measure how it will change your blood glucose levels and the effects of it on your blood sugar levels. There are three categories for GI: High GI, medium GI and low GI. How do they differ? Well any food that is described as high GI will break down very fast and enter your bloodstream at a fast rate. This will cause your blood sugar levels to rapidly rise/spike as the glucose from the carbs are absorbed fast into your bloodstream. Low GI foods have the opposite effect. The carbohydrates from low GI foods are broken down and enter your bloodstream at a slow rate. Medium GI is basically in between as glucose from medium GI foods enter the blood stream at a medium rate.

Examples of low GI foods: Seeds,apples and spinach.

Examples of medium GI foods: Banana, brown rice

Examples of high GI foods: Potatoes, cereals, rice cakes.

The GI scale range is as follows:

Foods below a score of 55 are considered low GI foods.

Foods above a score of 70 are considered high GI foods.

Foods in between those scores are considered medium GI foods.

Why is this important to diabetics during exercise/general life/sport? It's important for many reasons. Firstly, understanding how certain carbohydrates cause faster glucose spikes is vital for diabetics. If someone eats rice cakes and tests their blood sugars 10 minutes after eating/taking insulin, their blood sugar levels might still be slightly elevated. However, they will eventually drop as long as the correct dose of insulin was taken originally. This is due to the fast spike from high GI carbs. They will drop so do not be concerned if your blood sugar levels are slightly elevated for a short period of time after eating. These are the types of foods ideal for correcting low blood sugars if no liquids (e.g. lucozade) are available due to its fast absorption rate. However, this spike will be absent in low GI foods and your blood sugar levels will not spike. They will level up slowly. Understanding the effects of carbs on our blood sugar levels cannot be underestimated for knowledge when we track our blood sugars throughout the day. When this information is understood, diabetics can manipulate their diets and control blood sugar levels much easier. Who doesn't want to be able to do that!?!

Energy balance is very important for diabetics and especially during sport. How often have you felt incredibly tired when your blood sugar levels were constantly fluctuating? For us diabetics, we need a balance of low and high GI foods for optimal energy. Low GI foods give us slow releasing energy for a long period of time as the glucose doesn't spike in our blood. High GI foods give us a short burst of energy which is important for certain situations. Balance is key. From my experience, eating mostly low GI foods during the day whilst eating high GI foods shortly after workouts/correct low blood sugars work best. I have enough energy for my workout and other activities during the day from low GI foods. Having a high GI food after a workout will help replenish my glycogen stores and kick my body into an anabolic state. It will provide my body with energy fast after an intense workout in which I lost a lot of energy. I will be discussing this, carbohydrate sensitivity and carb timing in more detail in my next blog!

Understanding the effects of carbohydrates in relation to the GI index and our bloodstream is essential. Also, knowing the right amount of low , medium and high GI foods to eat to obtain optimal energy balance will help you control your blood sugars and make life easier. This especially applies to diabetics who are regularly active and involved in sport/fitness.

Summary

1. The glycemic index is a number given to foods with carbohydrates which describes the rate at which the glucose from the food is absorbed into the bloodstream.

2. Foods below a score of 55 are considered low GI foods.

Foods above a score of 70 are considered high GI foods.

Foods in between those scores are considered medium GI foods.

1. Examples of low GI foods: Seeds,apples and spinach.

Examples of medium GI foods: Banana, brown rice

Examples of high GI foods: Potatoes, cereals, rice cakes.

1. A balance of low GI and high GI foods are important. Eating low GI foods throughout the day and high GI foods after intense exercise (e.g. weightlifting) is optimal for diabetics and sport performance.

2. Eating carbohydrates optimally according to the glycemic index will give diabetics the best energy balance and will help control blood sugar levels.

3. High GI foods will need higher doses of insulin due to how fast they enter the bloodstream. This is coming from years of experience through sport and studies as a diabetic/strength and conditioning intern.

4. Different types of sport will have different effects on your blood sugars. I will discuss this in my next blog. This blog has covered the general rules and important information but my next blog will discuss more about possible variables that can occur.

Thanks for reading my first blog. My next blog will be published in a few days!

Disclaimer: I am not a medical professional and I always recommend seeking a medical professional if you have any problems with diabetes. I am writing this information based on my own experiences as a type 1 diabetic. Thank you.