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.
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
LOW GI DISHES
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