Low GI : A Tool for Better Glucose Control

Author: Chantelle van der Merwe

Registered Dietician (SA) PG Dip Diabetes Management (UK) . Managing diabetes with delicious, science-based nutrition.

As a dietitian, I find the low GI diet principles to be a useful tool to help patients manage their blood glucose levels. The benefits of a low GI diet are numerous and significant.

Firstly, a low GI diet promotes slow and steady increases in blood glucose levels, which helps to prevent spikes and crashes. This means that people living with diabetes (PLWD) can experience sustained energy levels throughout the day, and improved concentration and performance. Additionally, a low GI diet can enhance mood regulation and promote better appetite control, which can be particularly important for those struggling with weight management.

It's important to remember that the GI is a guideline and not a one-size-fits-all solution. Each person's response to food is unique, and there are a variety of factors that can affect how the body processes glucose, such as activity levels, hormone levels, and other chronic diseases. Consulting with a dietitian is crucial to ensure that  you receive personalized guidelines and appropriate portions to optimize their individual blood glucose control.

Finally, it's important to note that while low GI foods can help you manage your blood glucose levels, it's still important to consider portion sizes. Low GI foods still contain carbohydrates, and overeating even low GI foods can lead to blood glucose spikes. As a general guideline, it's recommended to limit carbohydrate-containing food portions to about a cup size (250ml) portion or no more than two slices of bread or ½ cup muesli.
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Overall, incorporating more low GI foods into your diet can be an effective way to manage blood glucose levels and improve overall health. By working with a dietitian and paying attention to portion sizes, PLWD can experience the numerous benefits of a low GI diet.

More on the importance of portion sizes: 

Managing portion sizes is a crucial part of managing blood glucose levels in people living with diabetes (PLWD). Although low GI foods have a slower and more steady effect on blood glucose levels compared to high GI foods, it is still important to limit the quantity of carbohydrates consumed in one sitting.

It's important to note that appropriate portion sizes for PLWD may vary from person to person depending on individual factors such as age, gender, weight, height, activity level, medication, and other health conditions. This is why it's crucial to work with a registered dietitian who can help tailor a meal plan that's appropriate for your unique needs.

Regular monitoring of blood glucose levels can also help in determining appropriate portion sizes. By keeping track of your blood glucose levels before and after meals, you can get a better understanding of how different foods affect your blood glucose levels and adjust portion sizes accordingly.

Remember, that portion sizes not only apply to carbohydrates, but also to other macronutrients such as protein and fat. A balanced meal with appropriate portions of carbohydrates, protein, and fat can help to regulate blood glucose levels and improve overall health.

In summary, managing portion sizes is an important part of managing blood glucose levels in PLWD. By working with a registered dietitian and regularly monitoring blood glucose levels, you can find the right portion sizes that work for you and optimize your blood glucose control.