If you are a health-conscious person who is pretty watchful of what all you eat and avoid, then you might be familiar with a much-hyped term called Glycemic Index (GI). So, if you're wondering - is the entire scene around this Glycemic index justified, or is it just another fad diet thing? Let's decipher the Glycemic code!
Glycemic Index is a grading system that classifies different carbohydrate-containing foods based on how quickly or how slowly those items can make your blood glucose levels spike. The lesser the GI numbers, the better. The reason - Low GI means a lesser impact on your blood sugar levels.
For Example - A muffin baked using refined flour has a GI score of 75, whereas a muffin made from whole wheat has a GI of 45. So, you be the judge of which one you should prefer. Whether you want to lose weight, control diabetes, or manage any other underlying lifestyle condition, choosing the right food with the right Glycemic Index is crucial.
2. It does not tell you anything about the rest of the nutritional value of a given food.
Glycemic Load, or GL of food helps you understand the estimate of rise in blood glucose level after consuming it. The formula to calculate GL would be by multiplying the carb content of the food of the actual serving by the GI of the food and then dividing that value by 100.
Half Cup Carrot has Quantities : Carbs = 8.6 and GI = 45
So GL = 8.6 x 45 /100 = 387/100 = 3.9
Glycemic Load is 3.9
Half Cup of White Rice has Quantities: Carbs = 36 and GI = 72
So GL = 36 x 72 /100 = 2592/100 = 25.92
GL = 25.92
Use the GI and the GL system as a benchmark or a to calculate certain aspects of the food intake.
The basic premise of both these concepts is regarding the spikes they cause in the overall blood sugar levels in a person’s body. How your body will respond to what you are eating is what can be understood. This will help you whether or not you are living with diabetes.
The glycemic index value gives an insight into how the carbs consumed might affect blood sugar levels. Glycemic load, however, takes into account the components of the food on the whole. This gives a much more accurate picture of the impact the food might create on blood glucose levels. In other words, the GI will tell you how high your sugars might rise with certain foods but it may not be accurate when you actually consume the food. The idea of glycemic load will play a role here.
The GL considers – sugar and starch in the food, preparation of the food, fats, fiber, carbs, serving size, rate of absorption, digestion, etc. This holistic picture gives more accurate details.
GI is a significant factor that affects the GL. If the food of a GI is lower, this means that the sugars will rise slowly after eating the food. High fiber foods and low-carb foods have a lower GI. Here are some examples of low Glycemic load food categories that can help a person with diabetes.
These can be good foods to consume when one wants to reduce their quantity of fat or see lesser spikes in blood sugars.
Here is another chart with the GI and GL scores of some common food items
When we talk about GI, people have mixed reactions. Some call it hype, while some others think it works. Choosing food items on the basis of GI or GL can help you reverse your diabetes and manage your weight provided you choose the right food because many food items that make the typical diet for weight loss contain food with low GI values. However, researchers also warn, that regardless of if you want to lose weight, maintain weight, or control diabetes, you should not use the GI factor alone. You should also consider other nutritional requirements, such as fat, protein, vitamins, minerals, ensuring a well-balanced diet. If you're still unsure about what foods to choose or not choose, get in touch with any of our expert nutritionists for an insightful overview of the choices available to you.
It is better to have foods with a lower glycemic index. This would mean that the food you eat will cause your blood sugars to rise slowly and not in an erratic manner creating a lesser impact on your overall HbA1c.
Rice (white rice) has a high glycemic index and it is also high in carbs and starch.
Low GI fruits that would be healthy for consumption for a person with diabetes would be – apples, berries, orange, lemons, sweet lime, etc.
Fruits that a person with diabetes should avoid owing to a high glycemic index would be – mangoes, chikoo, sitaphal, grapes, and bananas.
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