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When you have diabetes, it's a good idea to realize that different foods turn to sugar at different rates.  This is based on "the glycemic index" - a technique that compares how quickly different foods effect blood glucose.  The higher the glycemic index, the faster the food increases your blood sugar. 

For example, table sugar & jelly beans have a much higher glycemic index than brown rice.  Your blood sugar would increase much more quickly after eating a handful of jelly beans than it would after eating a cup of brown rice.

The key to planning meals is to choose foods which turn to glucose more slowly & to eat a small amount of food from each food group at each meal.  The foods which are absorbed more slowly will help slow the digestion of foods which would normally be absorbed more quickly. 

But it is also a good idea to avoid as much simple sugar as possible, since these foods (ie: gum drops, pancake syrup & fruit juice) are absorbed very quickly & cause a very big rise in your blood sugar. 

This doesn't mean you can never have candy again.  It's all a matter of give & take.  If you really want a piece of candy & your overall goal is to have the best blood sugar control possible, you must be willing to give up something from another meal to compensate.

Rates of Food Absorption

1. Simple carbohydrates:  Pure sugar foods (ie: table sugar, honey, pancake syrup & jelly beans), fruit juice & fat free dairy products (ie: skim milk & fat free yogurt).

2. Complex carbohydrates:  Whole grain bread, potatoes, pasta, rice, legumes & vegetables.

3. Protein:  Poultry, seafood, pork & beef.  Low fat, lean proteins, such as turkey breast, seafood & egg whites are absorbed more quickly than higher fat choices, such as filet mignon & prime rib.  Rule of thumb:  "The higher the fat content of the food, the slower the absorption."

4. Fat:  Butter, margarine, mayonnaise, salad dressings.  Condiments which are basically fat contain 100 calories per tablespoon!   That means you get 100 extra calories when you add these items to your meals.   Remember:  The more calories you consume, the higher your blood sugar will be after the meal!

As you can see from the chart, fruit juices & simple sugars, such as honey, syrup, jelly, gum drops, jelly beans & table sugar turn to glucose the fastest. 

One personal suggestion to help you manage your blood sugar:  do not drink fruit juice - unless you're having a low blood sugar reaction!  That's right!  I suggest that you avoid ALL fruit juice. 

Why?  Because drinking juice is the same as drinking a regular soda.  Both are absorbed very quickly & cause a big spike in your blood sugar.  It's much better to eat the fruit.  At least then you'll acknowledge you're eating something.  If you have been drinking juice with your morning medication, switch to water or a sugar-free drink like Crystal Light. 

Not only will you prevent a sudden spike in your blood sugar - you'll save excess calories, too.  :-)

- next -

Part   I    II   III   IV  

Will I have to give up any foods?  
How quickly foods turn to blood sugar   
Bottom line on absorption of foods for controlling blood sugars   
Pulling it all together