Written By: Bhavyajyoti Chilukoti | Published : September 9, 2016 12:30 PM IST
Glycemic Index (GI) -- most of us, especially diabetics, might be well aware of the term, as they need to keep a watch on their rising sugar levels. GI gives the value of the carbohydrate content in foods and their effect on blood glucose level by showing us which type of food increases blood glucose. And thus, helps in making healthy food choices for diabetes by opting for GI foods. Our expert Dr Menaka Ramprasad, Consultant Endocrinologist and Diabetologist, Apollo Sugar, Hyderabad, sheds light on the significance of GI and why maintaining GI balance is important.
How to understand numbers on glycemic index scale
GI is expressed in numbers which indicate the effect of food you consume on the blood glucose level. It helps you to know the breakdown of carbohydrates in the body, which takes into account the total carbohydrate minus fibre. A value of 100 represents the standard GI, which is equivalent to the amount of pure glucose. Read more on what isa glycemic index?
GI scale -- In this, foods are ranked on a scale of 0 to 100. Low GI foods (55 or less) are more slowly absorbed, metabolised and digested in the body, which not only raises blood glucose levels slowly but also keeps insulin levels in check. Consuming these foods not only helps diabetics to keep their blood glucose levels under control but also helps non-diabetics reduce their risk of developing diabetes. Hence, diabetics should plan their meals with low or medium GI (56- 69) foods. And if eating high GI foods (70 or higher ), then complementing with low GI foods helps in balancing the meal. So choose wisely. Here are 10 fruits and their recommended servings for diabetics (With GI values)
The GI rating system -- what you need to know
Before taking the dive and binging on low GI foods, one must understand that there are several factors apart from the GI values that affect the way the body responds to carbohydrates. The age, level of physical activity level and metabolism play a role in determining how carbohydrates are processed. Moreover, the way a particular food is prepared can also change its GI value. Here is what GI is dependent on -
While there a host of other factors to keep in mind while selecting foods, knowing the GI of food gives more control over the diet. High and low blood sugar levels can adversely affect even those who do not suffer from diabetes. Therefore, everyone should become more aware of the nutritional content of the foods they eat, along with its place on the Glycemic Index or GI value. Here's how foods with low glycemic index help maintain weight and control diabetes.
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