Therapy Gardens is featuring several new workshops about controlling sugar intake, and for good reason--diabetes is a major health concern. It's not just seniors. As a teacher, Alex saw more and more teenagers succumb to obesity and diabetes. Diabetes (particularly type 2) has been on the rise in the United States for several decades. According to data from the Centers for Disease Control and Prevention (CDC):
Prevalence: An estimated 37 million U.S. adults have diabetes (about 1 in 10). This number has grown consistently over the past 20+ years.
Prediabetes: Around 96 million U.S. adults (over 1 in 3) have prediabetes, placing them at increased risk for progressing to type 2 diabetes.
Driving factors: Key contributors include rising rates of obesity, sedentary lifestyles, and an aging population. Socioeconomic factors also play a role, including limited access to healthy foods and safe places to exercise.
For individuals with diabetes—or anyone wanting to keep their blood sugar stable—the glycemic index (GI) is a crucial concept. GI measures how quickly carbohydrates in foods raise your blood glucose levels. High-GI foods (usually 70 or above) create rapid spikes in blood sugar and insulin. Over time, these spikes can strain the body’s ability to produce and use insulin, which is especially concerning for those with diabetes. By focusing on low- or moderate-GI foods, you can help maintain more stable glucose levels and avoid the “sugar rush and crash” cycle.
Lower-GI alternatives often contain more fiber, protein, and/or healthy fats, which slow digestion and reduce insulin spikes. Simple swaps—like choosing barley over white rice or opting for steel-cut oats instead of instant oatmeal—can make a big difference in day-to-day blood sugar control. Below is a chart listing high-GI foods alongside lower-GI options, along with approximate GI values. Keep in mind that your individual response may vary, so consider talking to a healthcare provider or certified diabetes educator for personalized guidance.
High-GI vs. Lower-GI Food Swaps
High GI Food (≥70) | Approx. GI | Lower GI Alternative (≤55) | Approx. GI |
White Bread | ~75 | Ezekiel Bread (Sprouted Grain) | ~36 |
White Rice | ~73 | Barley | ~28 |
Instant Oatmeal | ~79 | Steel-Cut Oatmeal | ~55 |
French Fries | ~75 | Baked Potato* | ~50 |
Mashed Potatoes (Instant) | ~85 | Sweet Potato (Boiled/Baked) | ~44 |
Cornflakes | ~81 | Bran Flakes | ~51 |
Rice Cakes | ~82 | Whole-Grain Crispbread | ~50 |
Pretzels | ~83 | Almonds (or Mixed Nuts) | ~15–25 |
Watermelon | ~76 | Grapefruit | ~25 |
White Pasta | ~70 | Whole Wheat Pasta (al dente) | ~48 |
*A plain baked potato can be moderate to high on the GI scale depending on the variety, but it typically ranks lower than deep-fried potatoes.
Disclaimer: This post is for informational purposes only and does not substitute professional medical advice. If you have diabetes or other health conditions, consult with a qualified healthcare provider or registered dietitian for personalized guidance.