Her: Glycemic what?

Many practitioners routinely test for gestational diabetes during pregnancy, typically at the 24-28 week point. The first screening is generally a 1h glucose test that involves drinking a sweet (glucose) drink and drawing blood after 1h. Favourable results are under 130 mg/dl; any higher will normally send you back for additional testing. I had this screening done yesterday, and luckily, I'm in the clear with 121! Good news, but this is up 15 points from my first screening I had 10 weeks ago (I had an early testing because there is a history of Type II diabetes in my family). Because I know I'm a little more susceptible to gestational diabetes, I was watching that I didn't eat too many refined sugars, but I think the heat made me stray off course a little (mmmm ice cream and freezies).


Anyways, this slight "wake up call" has got me thinking about what I should and shouldn't be eating to keep from strolling along the diabetes path. I've always known that Type II diabetes can in many cases be controlled or aided by diet and exercise. This includes limiting (or eliminating) refined sugars like candy and pop, increasing fibre/veg/fruit intake, and increasing physical activity. I generally follow this pattern, except when I crave chocolate! Hehe!


At the same time, I've often heard about a term known as the glycemic index in connection with diabetes and blood sugar, but never really knew what it was. After a bit of research, I've come out a bit surprised. Essentially, the glycemic index (GI), as defined by the Canadian Diabetes Association, is "a scale which ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food (glucose or white bread)." High GI foods will cause your blood sugar to spike and decline quickly, whereas low GI foods take longer to digest and thus raise and lower your blood sugar at a slower rate, making you feel fuller longer. Many vegetables and fruit are, obviously, low GI, but (this is where it gets confusing) not all vegetables and fruit are created equal, and can have a higher GI than some clearly unhealthy foods. For example, watermelon is considered to have a high GI (~70), which beats out peanut M&Ms (30) and ice cream (50). Wha? This seems to go against everything I've learned about what is considered healthy.


Clearly, GI is a bit of a confusing idea, but you cannot base your diet strictly on eating low GI foods, not all of which are low in fat and calories (e.g. fries have a lower GI than a baked potato). So don't go out and start eating peanut M&Ms and ice cream by the bucket because of their low GI. From what I understand, GI is most important for diabetics who really need to control the rise and fall of their blood sugar, and should only ever be a part of healthy eating habits.


On that note, have a healthy day everyone!