If you are trying to keep your blood sugar levels regulated, or you are tying to combat insulin resistance, eating certain foods can help you achieve those goals. The glycemic index is a system of assigning a value to foods that contain carbohydrates according to how much the food increases blood sugar. This can be very important for people who are diabetic, are pre-diabetic, or have a family history of diabetes and obesity.
It is important to know that the value associated with a food doesn’t specify portion sizes or the number of total calories, carbohydrates, or fats. These foods should be eaten along with protein, whole-food fats, and fiber.
A good rule of thumb is to eat foods that have a glycemic index value of 45 or lower. It’s okay to eat foods that are higher, but we should do so in moderation. For example, a white, baked potato has a value of 85. Potatoes are delicious, but eating them with every meal is going to send your blood sugar levels on a roller coaster!