Glycemic Index Diet

Glycemic Index Diet

By Deepalekha Banerjee  on: 15 January 2018
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Why GLYCEMIC INDEX (GI) is an important factor?

Foods in which carbohydrates break down quickly during digestion and release glucose rapidly into the blood stream are called foods with HIGH GI. LOW GI foods are those that cause minor changes in blood sugar level after digestion. Our body digests these foods slowly thus releasing glucose to blood stream at a slower pace. Hence we stay full for a longer period of time and do not feel hungry.

GI is very important to control Type 2 Diabetes and Heart diseases

Foods are scored on a scale of 0-100 based on how much they rise the blood sugar level immediately after digestion.

  • High GI foods (70 or higher) – rice, white bread, potatoes, chips, crackers, sugar sweetened beverages
  • Medium GI foods ( 56 – 69) – Banana, grapes, spaghetti, ice cream, raisins, corn
  • Low GI foods (55 and under) – oatmeal, peas, carrots, kidney bean, skimmed milk, most fruits except mango, banana, raisin, pineapple watermelon.

GLYCEMIC LOAD

To understand a food’s complete effect on blood sugar we need to know both how quickly the food makes glucose on enter the bloodstream and how much glucose it will deliver. Thus glycemic load gives us a clear picture of a food’s actual impact on blood sugar. Glycemic load is calculated by multiplying the grams of carbohydrates in a serving by the GI, then dividing by 100.

A Glycemic load of 10 or below is considered low.

A Glycemic load of 20 and above is considered high

Watermelon has a high GI – 80. But 1 serving of watermelon has only 6 gms of carbohydrates. So the Glycemic load is only 5. This makes the fruit healthy.

 GI FOOD CHART:

Food

GI(Glucose=100)

Serving size (grams)

Glycemic Load per serving

 

Breakfast Cereals

 

 

 

Muesli

56

30

10

Oatmeal

55

250

13

Instant Oatmeal

75

250

21

Puffed wheat cereal

80

30

17

GRAINS

 

 

 

Sweet corn

48

60

14

Quinoa

53

150

13

White rice

72

150

29

White basmati

63

150

26

Brown rice

50

150

16

BEANS & NUTS

 

 

 

Black beans

30

150

7

Chick peas

10

150

3

Kidney beans

34

150

9

Lentils

28

150

5

Soya beans

15

150

1

Salted cashew

22

50

3

Peanuts

13

50

1

FRUITS

 

 

 

Apple

36

120

5

Dates

42

60

18

Black grapes

59

120

11

Orange

45

120

5

Pear

38

120

4

Raisins

64

60

28

Watermelon

80

120

5

VEGETABLES

 

 

 

Green peas

54

80

4

Carrot

39

80

2

Potato

82

150

21

Yam

54

150

20

 

TIPS ON GI

  • GI diet can be confusing. Some foods with low GI can be unhealthy while with some foods with high GI can be very nutritious.
  • GI of food can change depending on the variety of food e.g. red potato / white potato, its ripeness, method of preparation e.g. juiced/ mashed/ ground, process of cooking and how long it is stored.
  • Look at the overall nutrition in foods and not just the GI while planning meals. Some low GI foods are high in saturated fats and is not recommended to have frequently. Some high GI foods, such as potatoes have nutrients like Vitamin C, potassium and fibre
  • Eating Low GI foods along with High GI foods can help to prevent blood sugar from rising quickly in the blood stream. E.g. white rice has high GI, but eating it with chicken and vegetables can lower its GI.
  • Adding a healthy fat to your meal can also slow down the rise in blood sugar level. E.g. adding a teaspoon of cow ghee to roasted potatoes can decrease the GI of potatoes.

LOW GI DISHES

  • Pongal – pongal has a GI of approx. 55. It is a low GI dish
  • Pesarattu – pesarattu is also low in GI being made from green gram dal.
  • Grilled / steamed fish – Fish is high in omega 3 fatty acids and good for heart and diabetics. GI value for fish is zero.
  • Grilled meat – This also has a zero GI value.

Thus following a healthy diet and lifestyle does not mean living with deprivation. It actually means living with caution, maintaining precautions. As the old mother said ‘ precaution is better than cure’.

                                                                                                         ~Dt.Deepalekha Banerjee


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Nutritionist / Dietician in Pallikarnai, Chennai, India 

Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 10 years of professional experience in the Nutrition and Dietetics field. She has worked with brands like Nestle (Gurgaon), Apollo Hospital (Kolkata) and VLCC (Gurgaon & Kolkata) and is currently functioning as Nutrition and Dietetics Consultant to her clients in India and abroad.Her field of expertise ranges from weight loss programme, diet for diabetics, renal diet, hepatic diets, diet for good heart, pregnancy and lactation diets and the list goes on. Though the current era is all about 'speed', she doesnot believe in 'Crash Diets', however in disciplined life style and positive attitude towards life. She is a very effective counselor and a 'go to' person.One should eat to live, not live to eat~Moliere.....this site provides a complete 360 degree solution to nutritional wellbeing encompassing lifestyle modification including frequent health tips, weight & figure management.Please visit my facebook page - www.facebook.com/360degreenutricareIn this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; '360 Degree Nutricare by Dietitian Deepalekha' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet or a  Dietician in Pallakaranai or in Chennai? Interested in excellent weight loss service online or in Chennai? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Deepalekha's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits
Deepalekha Banerjee
Dt. Deepalekha Banerjee
Nutritionist / Dietician in Pallikarnai, Chennai Register Now!
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