Glycemic Index (Gi) - A Better Understanding To Diabetes

19 Aug 2015
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You must have often come across the word "Glycemic index" and surely thought how is it related to Diabetes Mellitus.

First thing we need to keep in mind is that glycemic index majorly focuses on carbohydrate-containing foods such as cereals, bread, fruits, etc. It is a measure of how quickly your blood glucose/ blood sugar level rises after the consumption of a particular food.

But how does this happen? Glycemic index of a particular food is compared to the standard and this standard is GLUCOSE. The glycemic index of glucose is 100. It estimates how much carbohydrate in food raises the blood glucose level following consumption of food.

However, there are 2 types of glycemic foods:
  • Low glycemic foods- which are ideal to consume
  • High glycemic foods- which you should add to your "Avoid List"

These are better classified as:

-

-

POURING BENEFITS OF LOW GLYCEMIC FOODS!
DIABETES MELLITUS

Controlling blood sugar levels is a challenge for all the Diabetics. But they can always help themselves by selecting the magic low GI foods. Foods with low GI would help avoid swings in blood glucose levels and attain better blood sugar control.


WEIGHT CONTROL

Low GI foods provide satiety or fullness for a longer period of time thus delaying one?s hunger pangs. This prevents over-eating and helps control one's calorie intake.

 

HEART HEALTH

Foods with low GI also help reduce bad LDL cholesterol and prevent the formation of fatty streaks , thus blocking your arteries and making them stiffer.

 

SPORTS / EXERCISE

Before exercise athletes should eatlow GI foods that would constantly supply energy to their working muscles.

-DIET PLAN FOR DIABETES

MAKE THE RIGHT CHOICES WITH THESE 2 GOLDEN RULES!
  • Select healthy breakfast cereals with low or moderate GI which will supply constant energy for a longer period of time like oats, whole wheat or sugar free muesli rather than cornflakes.
  • Grab low GI snacks or beverages for mid-morning and evening such as nuts, buttermilk, vegetables, low GI fruits rather than junk food, artificially sweetened beverages etc.

   

 

Foods Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
CEREALS AND MILLETS
 
  • Whole wheat
  • Barley
  • Sorghum (jowar)
  • Bajra
  • Brown rice
  • Oats
  • Quinoa
       
  • Semolina (rava)
  • Maize
  • Popcorn
  • Multigrain bread
  • Vermicelli
  • Muesli
  • Couscous
  • Wheat flour
  • Rice
     
  • Parboiled rice
  • White rice
  • Cornflakes
             

Foods Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
DALS AND PULSES
  • Green gram
  • Bengal gram
  • Lima beans
  • Chick pea
  • Kidney beans
  • Black beans
  • Soya bean
   
  • Yam
  • Beetroot
         
  • Parboiled rice
  • White rice
  • Cornflakes
       

Foods  Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
NUTS AND OILSEEDS
  • Almonds
  • Cashew
  • nuts
  • Hazelnuts
  • Peanuts
  • Walnuts
  • Flaxseeds
  • Chia seeds
  • Sunflower seeds
  • Hemp seeds
   

Foods  Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
NON-VEG
  • Chicken
  • Egg
  • Fish
   
   

Foods  Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
FRUITS
  • Apple
  • Plum
  • Orange
  • Pear
  • Kiwi
  • Grapefruit
  • Peach
  • Berries (strawberry,blueberry,blackberry)
  • Sweet lime
  • Pineapple
  • Papaya
  • Cherry
  • Figs
  • Grapes
  • Raisins
       
  • Watermelon
  • Mango
  • Banana
  • Chikoo
  • Lychee
  • Dates
  • Jackfruit
     

Foods  Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
VEGETABLES
  • Broccoli
  • Celery
  • Cucumber
  • Tomato
  • Mushrooms
  • Carroto
  • Cabbage
  • Cauliflower
  • Radish
  • Dark green leafy
  • vegetables
  • Zucchini
 
  • Pumpkin
  • Potato
  • Sweet potato
  • Sweetcorn
           

Foods  Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
MISCELLANOUS
  • Hummus
  • Dal
  • chillas
               
  • Multigrainbread
  • Ryebread
  • Ketchups
  • Plain biscuits/rusk
  • Idli/dosa
  • Ice creams
           
  • White bread
  • Jams
  • Fruitjuices/mocktails
  • Cream-biscuits
  • Desserts
  • Artificially
  • Sweetened
  • beverages.
       

Foods  Low GI (0-55) Moderate GI(55-69) High GI (70 and above)
DAIRY
  • Whole milk
  • Soy milk
  • Skimmed milk
  • Curd
   
 
NUTRACEUTICALS - YOUR NATURAL BLOOD STABILIZERS!

CINNAMON:  

 Cinnamon is one of the most effective remedies for treating diabetes. It lowers blood glucose levels and increases the amount of insulin production.   

  GREEN TEA  

 Green tea is completely loaded with polyphenols and antioxidants which prevents sharp increases in blood sugar level and balances your metabolism. - -

WONDER SEEDS!
PUMPKIN SEEDS---
FENUGREEK SEEDS---
CHIA SEEDS               ---
FLAX SEEDS               ---
  • Improves insulin regulation
 
  • Decreases oxidative stress
 
  • Prevents diabetic complications
 
  • High sources of fibre
 
  • Slow down digestion and absorption of Carbohydrates
 
  • Lowers blood glucose levels
 
  • Improves glucose tolerance


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