Diabetics should know the GI of foods
Medical expert Geeta Sundar says diabetics and the obese should know about the glycaemic index of the foods they eat
The glycaemic index (GI) is a term used to measure the glycaemic response of food, or how quickly a food item gets converted into sugar and enters the blood stream in comparison to an equivalent amount of sugar.
GI and diabetes
The GI of glucose is taken as 100. The closer the GI of different foods to glucose, the more unsafe it is for diabetics.
High GI value is 70 or more Medium GI value is 56-69 Low GI value is less than 55
Carbohydrate, protein and fat content of the same foods may vary in different parts of the world, so don’t check foreign sites on the net for information on GI.
Rice and diabetes
Brown rice (GI 48) has the highest amount of fibre and contains selenium that prevents aging; it has omega-3 fatty acids good for the heart and brain, vitamin E good for skin and blood vessels, and vitamin B 1 good for nerves.
Parboiled rice (GI 67) is boiled to 70 degrees and quickly cooled. This pushes all useful nutrients into the rice from the bran before its removal. Such rice is nutrient-rich but lacks fibre. Basmati rice (GI of 65-70) lacks nutrients but has a lower GI than white rice. Polished white rice (GI 90-100), has no nutrients, and no fibre.
Bananas, mangoes, grapes and diabetes
Slightly unripe and smaller bananas have lower GI (around 32) and can be eaten. Riper and larger ones have higher GI (54-70).
Mangoes have GI of 50-70, depending on their ripeness. Grapes have a GI of around 50.
High GI foods to avoid
Sugar, sweets, cakes, pastries, honey, gur, sweetened juices, dates, white rice, riceflakes, maida items, sabudana, arrowroot, potato, sweet potato, underground vegetables, chickoos, sitaphal.
Some low GI foods
Sprouts, whole pulses, legumes, salads, boiled eggwhite, chana, whole wheat, bajra, besan, isabgol, rajma, peanuts, kabuli chana, brown rice, low-fat milk and curd, apples, pears, berries, citrus fruits.
Once in a while when you eat a high GI food, combine it with a large portion of low GI food to balance your blood sugar. The obese should be careful. Sugar entering the blood stream rapidly, cannot be utilised fully for energy and the body converts it into fat for storage.
Source: Times Wellness