If you have 2 servings, you’ll consume 40 grams of carbohydrates and 300 calories. A food may have 20 grams of carbohydrates and 150 calories per serving. If you eat more than the serving listed, it’s important to understand how that will affect the nutritional value.

The label will list calories, fat, carbohydrates, and other nutrition information for a particular serving. Food labels can help you determine how much you’re actually eating. Often, portions sizes in the United States are much larger than intended serving sizes. Paying attention to portion sizes can help you keep your diet low on the GI scale. For example, if you plan to eat white rice, adding vegetables and chicken cooked in a small amount of healthy fat can slow down the digestion of the grain and minimize blood sugar spikes. If you have prediabetes, it’s important to limit these foods and drinks.Įating mixed meals is a great way to lower a food’s GI.

russet potatoes - although eating the skin may lower the GI.

These are products, mostly grains or sugars, that digest quickly in your stomach. High GI foodsįoods that are refined, processed, and lacking in fiber and other nutrients register high on the GI scale. Examples include whole wheat bread, brown rice, and corn. Medium GI foodsįoods that rank in the medium range on the GI are fine to eat if you have prediabetes, although it’s important to keep portions to about 1/2 cup. Instead, take note of the fiber content listed on the label in order to determine a food’s GI ranking.

non-starchy vegetables such as carrots and leafy greensįood and nutrition labels don’t mention the GI of a given food.steel cut oats, as opposed to instant oatmeal.Incorporate the following items into your diet: Low GI foodsįoods that have a low GI, such as high fiber foods, are best for your blood sugar. Eating a large amount of any carbohydrate-containing food can cause your blood sugar levels to rise. It’s also important to be mindful of portion sizes. Additionally, cooking a food or eating it along with protein or fat can change its GI. However, different people’s bodies may process these foods differently. Foods with a lower GI have less of an effect on your blood sugar. In general, foods that have a high GI will raise your blood sugar faster. The glycemic index (GI) is a tool you can use to determine how a particular food could affect your blood sugar.

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