Glycemic Index

PART 1

Shruti Kumari –Research Dietitian

Diabetes Research Centre,

M.V Hospital for Diabetes, Royapuram

‘Glycemic Index is about the quality of carbohydrates, not the quantity’

What is Glycemic Index?

Glycemic Index or GI is a measure of the effects of carbohydrates on blood sugar levels. It is a scientifically proven way of ranking carbohydrates in foods. It tells you how fast a particular food raises blood sugar . Foods that contain carbohydrates that break down quickly (simple carbohydrates) have a high GI and will result in a rapid rise in blood glucose . Foods containing carbohydrates that break down slowly, (complex carbohydrates) have a low GI and will raise blood glucose much slower.

People with diabetes should consume small meals and snack regularly on low GI foods (foods that contain complex carbohydrates, protein and extra dietary fibre).Three large meals a day can cause the release of too much sugar t a time and this may lead to wide fluctuations in blood glucose levels.



GI values are commonly interpreted as follows:

Low GI - 55 or less:

* Low Glycemic Index foods are those that bring out a low postprandial glucose response and include legumes (ex. chickpeas, lentils, etc.), whole grains, nuts, most of the fresh fruits (apple, orange, blue berries...) and vegetables.



Medium GI - 56–69:

* Whole wheat products, basmati rice, sweet potato, sucrose, baked potatoes .....



High GI - 70 and above:

* Foods that break down quickly and flood your body with a lot of glucose require a lot of insulin to process them. These foods are called high glycemic foods. These include fried foods, white breads and cereals, bananas, dried fruits, fruit juices, starchy root vegetables, processed meats, full-fat dairy products, most alcoholic drinks and candy.













Choose low, stay fit...!

* Recent scientific evidence has shown that individuals who followed a low-GI diet over many years were at a significantly lower risk for developing both Type 2 diabetes, coronary heart disease, and age-related macular degeneration than others.

* Recent studies suggest that a high carbohydrate diet (High GI food) may promote acne through changes in the hormonal concentration, particularly, increased levels of insulin which in turn causes an increase in androgen levels.


GI of some common foods

LOW GLYCEMIC FOODS


MODERATE-GLYCEMIC FOODS: (LIMIT CONSUMPTION)


HIGH-GLYCEMIC FOODS: (EAT AT YOUR OWN RISK)



Health benefits of low GI eating



Healthy low GI diets:

* Help to fill you up and keep you feeling satisfied for longer, avoiding over- eating or too much snacking.
* Lower your insulin levels which makes fat easier to burn and less likely to be stored.
* Help you lose body fat and maintain lean muscle tissue.
* Reduce your triglycerides, total and 'bad' (LDL) cholesterol.
* Increase your levels of 'good' (HDL) cholesterol.
* Reduce your risk of developing Type 2 diabetes.
* Help to manage your blood glucose levels and reduce your risk of developing diabetes complications.
* Reduce your risk of developing cardiovascular disease.
* Reduce your risk of developing certain eye diseases.
* Improve your skin
* Sustain your energy levels longer, improving both mental and physical performance.