Control insulin spikes

Simple tweaks in food order, pairing, and movement help seniors enjoy high-GI foods safely

- Seniors Today Desk

For many seniors, the thought of enjoying a plate of white rice, ripe mangoes or a piece of soft white bread comes with guilt — all labelled “high glycaemic index” foods that can cause blood sugar spikes. But recent research shows that how you eat can matter as much as what you eat. With the right strategies, seniors can still enjoy traditional, high-GI favourites while keeping insulin levels stable.

Understanding Gl

The Glycaemic Index ranks carbohydrates based on how quickly they raise blood glucose. High-GI foods (like white rice, potatoes, and sweets) are digested rapidly, causing a sharp spike in blood sugar and insulin. For seniors, who may have reduced insulin sensitivity, this can contribute to fatigue, inflammation, and metabolic issues.

"The goal isn't to avoid carbs completely — it’s to manage the way the body responds to them," explains Dr. Neha Sharma, Consultant Endocrinologist, Fortis Hospital, Delhi.

"Simple changes in meal composition and timing can significantly reduce post-meal insulin spikes."

Protein & fibre

One of the simplest, most effective strategies is to combine high-GI foods with protein or fibre-rich foods.