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:

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