Glycemic Index Surprises:
Just because a food isn’t sweet doesn’t mean it won’t raise your blood sugar. Knowing the glycemic level of the food you eat can help you avoid blood-sugar spikes.
The truth is, many starchy foods that are rather bland can raise your sugar level much more than super-sweet choices. Check out these numbers for glycemic load. (The glycemic load is similar to a food’s glycemic index, except it adjusts for the amount of carbs in a typical serving size.)
Glycemic Load Definitions:
- 10 or less: Low
- 11-19: Medium
- 20 or more: High
Case in point:
A bagel will raise your sugar level twice as much as a donut:
- Glazed Donut: 260 calories, 31 gr carbs, Glycemic Load = 17
- Bagel: 290 calories, 56 gr carbs, Glycemic Load = 33
How could this be? Are foods like bagels and diabetes connected?
The bagel glycemic index (and glycemic load) are higher because the bagel weighs more, with most of the weight being starchy carbs. Even though the bagel isn’t sweet, your body breaks the carbs down into sugar just like the bagel—and a lot of sugar at that!
Spoiler Alert: The take-home message is not to eat more donuts. Better advice: none of the above!
Other examples of starchy foods that can make your blood sugar soar:
- Cup of white sticky rice: Glycemic Load = 24
- Baked large white potato: Glycemic Load = 29
A good idea for everyone (even more so for those with borderline or diabetic range sugar levels): Cut way down on sugary and starchy carbs.
Intact whole grains (like quinoa, barley, farro, brown rice, and oats) are much better, but even they can cause sugar bumps, so go for small portions.
Interested in eating better for your own health?
Learn the essentials of good nutrition in our interactive, user-friendly nutrition learning program for the public.
Clinicians: Do you feel confident responding to patient questions about nutrition?
Take our award-winning condensed interactive nutrition CME—and learn what every clinician should know about nutrition.
