Low Glycemic Index foods, and foods with Fats and Carbohydrates Contents for Diabetics
Diabetes needs control of the diet to control diabetes. In the old days doctors were giving the same list of foods not to eat. But now the trend is changed, even you can eat some sugar. For diabetes it is nor longer forbidden. Some doctors will suggest cut back on the fat and eat more carbohydrates, while others will be told the opposite.
It is not unusual these days that two patients with diabetes may have different tolerance for the food to control diabetes.
Now the heart of diabetes treatment is the diet and this is the most important aspect to control diabetes.
The most important things to do are:
- Diet, eating the right foods keep blood sugar and fats at a steady level. This is the key to keep diabetes complications under control.
- Regular exercise.
- Keeping a healthy weight.
We are trying to give you the glycemic index of various foods which is very important to control the blood glucose level, also will give various foods with contents of fats and carbohydrates.
- The glycemic index:
- 70 or above is called higher value.
- 56 to 69 is called medium.
- 55 or low is called low.
The University of Sydney has given the method of how to calculate the Glycemic index of various foods.
We are going to give you the glycemic index of some of the common foods used in daily routine.
|Food type||Glycemic index|
|White Bread one slice||72 (100)|
|Whole wheat bread one slice||71|
|Oatmeal (not instant) 1/2 cup||42 to 75 (87)|
|White rice one cup||50 to 64|
|Banana smoothie drink||30|
|Chocolate chip cookie||43|
|Ripe banana yellow||51|
|Vegetables and other foods|
|White boiled spaghetti||45|
|White potato (medium)||>80|
|Sweet potato (medium)||61|
|Carrots (1/2 cup)||47|
|Green pea 1/2 cup||48|
|Chickpeas one cup||34|
|Soybeans 1/2 cup||17|
|White rice cooked in the rice cooker||86|
|Brown rice long grains one cup||77|
|White rice long grains one cup||56|
|Pasta one cup||50|
Patients with diabetes are advised to reduce their intake of dietary fats and get 50 to 60% of the calories from the complex carbohydrates.
Formula to calculate the glycemic load:
Glycemic load = Glycemic index x Carbohydrate in grams per serving ÷100
Example: Apple glycemic index = 38
Single apple = 13 grams of carbohydrates
Glycemic load = 38 x 13 ÷100 = 5
A potato has a Glycemic index of 85 and contains 14 grams of carbohydrate
Glycemic load =85 x14/100 = 12
Interpretation of the glycemic load:
|Low||1 to 10|
|Moderate||11 to 19|
For diabetics, the glycemic load needs to be as low as possible.
The following table gives a summary of various foods with their glycemic index and glycemic load:
|Type of food||Serving in grams||Glycemic index||Glycemic load|
|White wheat bread||30||71||10|
|Whole wheat bread||30||71||9|
|100% whole grain bread||30||51||7|
|Pita bread white||30||68||10|
|Bagel white frozen||70||72||25|
|Banana cake with sugar||60||47||14|
|Banana cake without sugar||60||55||12|
|Vanilla cake with frosting||111||42||24|
|Pizza with cheese and tomato sauce||100||80||22|
|Pizza supreme Piza hut||100||36||9|
|Orange juice unsweetened||250||50||12|
|Apple juice unsweetened||250||44||30|
|Cranberry juice cocktail||250||68||24|
|Peach canned in light syrup||120||40||5|
|Instant mashed potato||150||87||17|
Carbohydrates for men, it is recommended 278 to 333 grams per day and for women 240 to 300 grams per day.
|Type of food||Quantity of food||Carbohydrates in grams||Fats in grams|
|Milk skimmed||one cup||13.7||0.6|
|Yogurt, nonfat||8 ounces||17.4||0.4|
|Yogurt, plain low-fat||8 ounces||16||3.5|
|Buttermilk, cultured||one cup||11.7||2.2|
|Whole wheat bread
|Spaghetti, cooked||one cup||39.7||0.9|
|Brown rice||1/2 cup 2||23.0||0.8|
|Cracklin’ oat bran||1/2 cup||36||6|
|Kidney beans boiled||1/2 cup||20.1||0.4|
|Corn, frozen, cooked||1/2 cup||19.3||0.6|
|Broccoli, boiled||1/2 cup||4.0||0.3|
|Brussels, sprouts, boiled||1/2 cup||6.8||0.4|