Diabetes: the need to know the glycaemic index of foods

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Extract from the article: There is no single diet that is right for everyone with diabetes. Every diabetic is unique in terms of his or her tastes and food preferences. However, controlling the carbohydrates consumed is essential to keep blood sugar levels within the desired

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There is no single diet that is right for everyone with diabetes. Every diabetic is unique in terms of his or her tastes and food preferences. However, controlling the carbohydrates consumed is essential to keep blood sugar levels within the desired limits. In the African context, the diet is more carbohydrate-based, based on starchy foods (cereals, tubers), so it's important to have an in-depth knowledge of the different types of food you eat regularly and prefer to have on your plate. Being able to assess carbohydrates by their glycaemic index gives you the freedom to make appropriate choices according to your blood sugar levels, to ensure better control of your diabetes. Leading a healthy lifestyle and following all your doctor's instructions are essential for controlling diabetes.

Not all foods raise blood sugar levels in the same way. Depending on their glycaemic index, the body will react differently.Foods with a high glycaemic index raise blood sugar levels more quickly than those with a medium or low glycaemic index.The latter are recommended for people with diabetes.Also, when eating carbohydrates with a high glycaemic index, it is advisable to combine them with others with a low glycaemic index, or even vegetables, which are able to counteract the rise in blood sugar levels they cause.

The glycaemic index is very important

To plan your diet properly and choose the most appropriate ingredients, you need to know the type and quantity of carbohydrates contained in each food group. Foods containing starch are among those with high glycaemic indices and should therefore be eaten in moderation. This is the case with maize, wheat, millet and tubers (yams, taro, sweet potatoes, potatoes, etc.). Meals based on these products tend to raise blood sugar levels and therefore put a strain on the pancreas.

Cereals (wheat, rice, oats) and their derivatives, such as the flour used to make bread, cakes and doughnuts, are one of the main sources of carbohydrates.  For better diabetes control, it is important to limit the quantities consumed and pay attention to the degree of refinement. As a general rule, specialists recommend opting for wholegrain cereals and flours, which provide many more nutrients and have a lower glycaemic index.If you want to control blood sugar levels, processed products made from refined flour are undesirable because they have a high glycaemic index.In fact, they often contain large amounts of added sugar. On the other hand, non-starchy vegetables such as cabbage, lettuce, spinach, green beans, peppers, tomatoes, chard and carrots contain very few carbohydrates and have a low glycaemic index. They are also rich in vitamins, minerals and fibre.They are therefore great allies in the diets of diabetics.

Fruit is an excellent source of vitamins, minerals and other micronutrients such as antioxidants. However, many sweet fruits contain fructose, a sugar that can give certain varieties of fruit a high glycaemic index, so it's best to eat certain fruits in moderation, such as oranges, mangoes, pineapple and papaya.  Fruit should be included in the diet because of the nutrients it provides. Lemons, mandarins, kiwis, avocados, watermelons and melons are low in carbohydrates and provide antioxidants and vitamins.If you opt for dried fruit such as dates, you need to be more careful with portions.

Tips for managing diabetes

To manage diabetes, you need to control what you eat.  If you're still hungry when you've finished eating, you can eat a non-starchy vegetable salad with a light vinaigrette. Incorporating very few carbohydrates will make you feel fuller. Choose wholemeal products rather than refined products. Replace ingredients with a high glycaemic index with others with a lower index.  For more information, consult a health professional.

William O.

Article validated by Dr Abdou Razak Moukaila, Internist and Diabetologist at Hôpital Sainte Joséphine Bakhita (Lomé)