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Food & Cooking: Sugar & Diabetes

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About Diabetes

Diabetes mellitus refers to a group of diseases that affect how the body uses blood sugar (glucose). Glucose is an important source of energy for the cells that make up the muscles and tissues. It’s also the brain’s main source of fuel. Diabetics experience health problems when there is too much or not enough glucose in the bloodstream. Chronic diabetes conditions include type 1 diabetes and type 2 diabetes. Potentially reversible diabetes conditions include prediabetes and gestational diabetes.

See also the Troop 883 First Aid Guide: Diabetic Emergencies, especially to understand the types and needs.

Glycemic Index (GI) & Glycemic Load (GL)

The glycemic index (GI) is a standardized rating system for foods containing carbohydrates. It shows how quickly each food affects the blood sugar (glucose) level. Usually broken into low, medium, and high, the higher the number, the worse it can increase blood sugar levels, and may not be good for diabetics.

The gylcemic load (GL) is a standardized calculation that takes in consideration the amount of carbohydrates in a specified serving size that would be processed and converted to glucose. This is important because two foods that have the same GI may not have the same GL. Like the GI, the higher the number, the worse it can increase blood sugar levels, and may not be good for diabetics.

Containing over 4000 entries of foods and values, the International Tables of Glycemic Index and Glycemic Load Values is the most comprehensive available source.

Foods to Avoid that Increase Blood Sugar

  • sodas
  • fruit juice
  • candy
  • chocolate
  • marshmallows
  • regular potatoes, especially french fries and potato chips
  • ice cream, yogurt, milk, and other dairy with sugar
  • pre-made/store-bought desserts
  • most breakfast cereals
  • natural sweeteners
  • breads, pasta, rice
  • dried fruits
  • certain fresh fruits – grapes, pomegranate, overly ripe bananas
  • foods with corn syrup, fructose, fructose corn syrup, high fructose corn syrup