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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.
The 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 many carbohydrates in food raises the blood glucose level following the consumption of food.
However, there are 2 types of glycemic foods:
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Low glycemic foods- which are ideal to consume
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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 eat low 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 |
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|
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| Foods |
Low GI(0-55) |
Moderate GI(55-69) |
High GI(70 and above) |
| DALS AND PULSES |
|
|
|
| Foods | Low GI(0-55) | Moderate GI(55-69) | High GI(70 and above) |
| NUTS AND OILSEEDS |
|
| Foods | Low GI(0-55) | Moderate GI(55-69) | High GI(70 and above) |
| NON-VEG |
|
| Foods | Low GI(0-55) | Moderate GI(55-69) | High GI(70 and above) |
| FRUITS |
|
|
|
| Foods | Low GI(0-55) | Moderate GI(55-69) | High GI(70 and above) |
| VEGETABLES |
|
|
| Foods | Low GI(0-55) | Moderate GI(55-69) | High GI(70 and above) |
| MISCELLANOUS |
|
|
|
| Foods | Low GI(0-55) | Moderate GI(55-69) | High GI(70 and above) |
| DAIRY |
|
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:
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