|GI (against glucose)||60|
|Normal portion (g)||ten|
|Carbohydrates per serving (g)||6th|
|Glycemic Load (GL)||4th|
|Porridge, oatmeal||55 ± 2|
|Instant oatmeal||79 ± 3|
|Rice porridge / congee||78 ± 9|
|Millet porridge||67 ± 5|
Oatmeal is a good staple for a healthy breakfast, but we can sabotage our diet. It is also good for diabetics as oatmeal takes time to digest, prevents unwanted increases in blood sugar, and is often recommended by nutritionists for weight loss because it helps you feel full.
Oatmeal contains nutrients like fiber and protein, which means you’ll stay energized and happy for your next meal. Whether you’re already eating oatmeal every day and looking for new ideas to spice it up, or you want to eat it more often, these are the best ways to keep it exciting.
The medium banana contains 105 calories and 27 grams of carbohydrates. Bananas are actually low GI with a GI of 51. (Foods with a low GI gradually raise blood sugar, not rapidly. Gastrointestinal levels below 55 are considered low.)
Peanut butter and natural peanuts are low glycemic index (GI) foods. This means your blood sugar shouldn’t rise suddenly or too much when consumed. A diet rich in magnesium may also provide protective benefits against the development of diabetes. Peanuts are a good source of magnesium.
It is unclear whether cinnamon is good for diabetes. (One gram of ground cinnamon is about half a teaspoon.) Researchers found that cinnamon lowers cholesterol levels by about 18% and blood sugar by 24%. However, in other studies, the herb did not lower blood sugar or cholesterol levels.
Eggs are a low-carb food with a very low glycemic index. This makes it a good source of protein for people with diabetes.
High glycemic index (GI 70 or higher): white bread, rice cakes, most biscuits, donuts, cakes, donuts, croissants, most packaged cereals.
Many intact grains have a low GI, including oats, rye, barley, quinoa, amaranth, buckwheat, and some types of rice. Low GI refined foods should be consumed instead of higher GI varieties.
However, most fresh and healthy whole foods have a low glycemic index, such as vegetables, fruits, whole grains, and dairy products.
Brown rice is brown rice before it has been refined and polished and the bran layer removed, which is rich in fiber and nutrients. Brown rice also has a lower glycemic index than white rice, so blood sugar levels rise less rapidly.
Although potatoes are a starchy vegetable, a person with diabetes can still benefit from them as part of a healthy diet. For this reason it is important for people with diabetes to monitor their carbohydrate intake. The potato is a starchy vegetable. They contain carbohydrates that raise a person’s blood sugar levels.
Oatmeal is a source of carbohydrates. Carbohydrates are converted into sugar by digestion and raise blood sugar levels. Fiber-containing carbohydrates cause sugar to be released more slowly into the blood. Oatmeal also contains complex carbohydrates that are low in protein or fat.
The glycemic index (GI) for sugar ranges from five times from low to 19 for high fructose to 105 for maltose (see Table 1 for details). As you can see, sucrose has a medium GI, so adding large amounts will increase (not decrease) the GI for most foods and beverages.