Food Choices for Control

Did you know that there are foods that don’t raise your blood sugar too much? Knowing which foods to eat and which ones you should limit can help you keep your blood glucose levels on target.

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What is the Glycemic Index?

The Canadian Diabetes Association (CDA) suggests eating foods with a low Glycemic Index (GI). Low GI diets have been shown to improve both glucose and cholesterol levels in people with diabetes.


Low GI foods:
  • Raise blood glucose slowly. This means your blood glucose won’t get as high after a meal.
  • Are often higher in fibre. High fibre foods help you feel full and don’t cause your blood glucose to spike. They can help you lose weight.
  • May improve your cholesterol levels. This is important for preventing heart disease.
Did you know that adding lemon juice to a food can lower its GI?
 

Choosing foods wisely

When picking starches or carbohydrates to eat, you should choose LOW or MEDIUM GI foods as often as you can. Try to avoid the HIGH GI foods.

Did you know that while carrots rank medium-high on the GI scale, it’s still OK to eat them? That’s because the complex kinds of sugars found in vegetables like carrots are absorbed in your body in a way that won’t cause your blood glucose levels to spike. So you can enjoy carrot sticks as a healthy snack!
 

Breads

  • Low GI (choose these most often)
    • 100% stone ground whole wheat
    • Heavy mixed grain
    • Pumpernickel
 
  • Medium GI (choose these more often)
    • Whole wheat
    • Rye
    • Pita
 
  • High GI (choose these less often)
    • White bread
    • Kaiser roll
    • Bagel, white

Adapted from Canadian Diabetes Association, Paving Your Path to Diabetes Management. All trademarks are properties of their respective owners.

 

Cereals

  • Low GI (choose these most often)
    • All Bran™
    • Oat Bran™
    • Bran Buds with Psyllium™
 
  • Medium GI (choose these more often)
    • Grapenuts™
    • Puffed wheat
    • Oatmeal
    • Quick oats
 
  • High GI (choose these less often)
    • Bran flakes
    • Corn flakes
    • Rice Krispies™

Adapted from Canadian Diabetes Association, Paving Your Path to Diabetes Management. All trademarks are properties of their respective owners.

Grains

  • Low GI (choose these most often)
    • Barley
    • Bulgar
    • Pasta/noodles
    • Parboiled or converted rice
 
  • Medium GI (choose these more often)
    • Basmati rice
    • Brown rice
    • Couscous
 
  • High GI (choose these less often)
    • Short-grain rice

Adapted from Canadian Diabetes Association, Paving Your Path to Diabetes Management. All trademarks are properties of their respective owners.

 

Other foods

  • Low GI (choose these most often)
    • Sweet potato
    • Yam
    • Legumes
    • Lentils
    • Chickpeas
    • Kidney beans
    • Split peas
    • Soy beans
    • Baked beans
 
  • Medium GI (choose these more often)
    • Potato, new/white
    • Sweet corn
    • Popcorn
    • Stoned Wheat Thins™
    • Ryvita™ Rice Crisps
    • Black bean soup
    • Green pea soup
 
  • High GI (choose these less often)
    • Potato, baking (Russet)
    • French fries
    • Pretzels
    • Rice cakes
    • Soda crackers

Adapted from Canadian Diabetes Association, Paving Your Path to Diabetes Management. All trademarks are properties of their respective owners.

Important information

The Pharmacist at Walmart is knowledgeable about diabetes, the glycemic index and how you can make better food choices. Just ask!

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.



The pharmacist at Walmart does not endorse or recommend any sponsor or their products or services.
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This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.

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