The glycaemic index (GI) is a 0–100 scale measuring how fast a food raises blood sugar. Diabetic patients should favour low-GI foods (≤55).
Low GI (eat often): oats, brown/red rice, boiled sweet potato, legumes, most vegetables, apples, pears, berries, low-fat milk, eggs, fish, skinless chicken breast.
Medium GI (limit portion): white rice, whole-grain bread, ripe banana, corn, pasta.
High GI (avoid): instant white rice, white bread, fries, soda, juice with added sugar, large servings of watermelon or dates.
Portion tip: “the plate method” — ½ non-starchy vegetables, ¼ protein, ¼ complex carbs, plus a handful of fruit.