Food Selection for Diabetes: Focus on Carbohydrate Content, Glycemic Index (GI), and Glycemic Load (GL)

When choosing foods for diabetes management, it is crucial to focus on three key metrics: carbohydrate content, Glycemic Index (GI), and Glycemic Load (GL).
I. Check Carbohydrate Content in Staples: Higher Content = Faster Blood Glucose Rise
Below is the carbohydrate content of common foods (per 100g, equivalent to 2 liang):

Rice (average): 77.3g carbohydrates
Dried noodles (standard): 74.4g carbohydrates
Millet: 73.5g carbohydrates
Wheat flour (standard): 71.5g carbohydrates
Corn: 66.7g carbohydrates
Red beans: 55.7g carbohydrates
Mung beans: 55.6g carbohydrates
Potatoes: 16.5g carbohydrates

Based on this principle, diabetic patients are advised to limit porridge intake. Long cooking time fully gelatinizes starch, which is easily broken down into glucose by amylase in the digestive tract, causing rapid blood glucose spikes.
II. Choose Staples with Low Glycemic Index (GI)
Prioritize low-GI staples such as buckwheat and Chinese yam. Common food GI values are classified as follows:

1. High GI Foods Steamed bun: 88.1
   Bread: 83.2
   Rice: 83.2
   Noodles: 81.6
   Pancake (unleavened): 79.6
   Corn flakes: 78.5
   Sweet potato (cooked): 76.7
2. Medium GI Foods Millet: 71.0
   Cornmeal: 68.0
   Potato (cooked): 66.4
   Barley flour: 66.0
   Buckwheat noodles: 59.3
3. Low GI Foods Buckwheat: 54.0
   Sweet potato (raw): 54.0
   Chinese yam: 51.0
   Mung beans: 27.2

III. Also Refer to Glycemic Load (GL)
GL reflects both GI and portion size, a more practical indicator for daily intake:

1. Medium GL Foods Buckwheat bread: 16.4
   Rice flour: 16.2
   Unleavened pancake: 14.7
   White steamed bun: 13.3
   Cooked millet: 13.3
   Whole-wheat bread: 12.1
   Wheat bread: 11.8
   Cooked potato: 11.0
2. Low GL Foods Buckwheat: 9.0
   Cooked taro: 5.0
   Chinese yam: 4.0