How to choose the right carbohydrates?

If you have diabetes or prediabetes, you’ve probably heard that you need to monitor your carbohydrate intake. Different foods containing carbohydrates affect blood sugar differently and these effects can be quantified by measures known as glycemic index and glycemic load.

Carbohydrates that are suitable for people with blood sugar problems should lead neither to a rapid rise in sugar nor to its permanent increase.

Your endocrinologist or nutritionist may even advise you to monitor your glycemic index and/or food load to better plan your diet.

But what do the numbers behind the glycemic index and load actually mean, and how useful are they?

The Glycemic index (GI) is a numerical estimate for foods that contain carbohydrates. Shows how quickly each food affects your blood sugar (glucose) level when this food is eaten alone.