A carbohydrate-containing food affects blood sugar depends on how quickly the digestive system can break apart the food into its component sugar molecules.
The glycemic index measures how much a food boosts blood sugar compared to pure glucose. A food with a glycemic index of 48 boosts blood sugar only 48% as much as pure glucose; one with a glycemic index of 100 acts just like pure glucose. Over the past three decades, researchers have measured the glycemic index of several thousand foods. Meats and fats don’t have a GI because they do not contain carbohydrate.
What is the Glycemic Index?
The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating. Foods with a high GI are those which are rapidly digested, absorbed and metabolised and result in marked fluctuations in blood sugar (glucose) levels. Low GI carbohydrates – the ones that produce smaller fluctuations in your blood glucose and insulin levels – is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease. It is also one of the keys to maintaining weight loss. Here is the evidence.
- For Diabetes, most of the diabetes organizations like the American Diabetes Association, advice people to follow low GI and GL foods as part of nutritional management of their condition. Low GI diets have been shown to reduce insulin resistance. They do not spike blood glucose. They improve markers of HbA1c in long run.
- For Gestational Diabetes, the International Federation of Gynaecology and Obstetrics have recently recommended a focus on lower GI foods.
- Low GI foods help in weight management and can significantly reduce total and LDL cholesterol levels.
These are all important for managing diabetes and reducing the risk of long-term diabetes-related complications.
Swaps for lowering glycemic index
|Instead of this high glycemic index food||Eat this lower glycemic index food|
|White rice||Brown rice or Matta rice|
|Instant oatmeal||Steel-cut oats|
|White bread||Whole-grain bread|
|Corn||Peas or leafy greens|
|Bread wheat / White bread Roti||Naturally Low GI Emmer Wheat Flour|
Emmer Wheat Flour or also known as Khapli/Samba is naturally suitable for Diabetic and Pre-Diabetic People. Include this in your Diabetic Diet.