Be GI Smart

If you have diabetes, choosing foods with low GI can help you to evenly balance blood glucose levels and reduce spikes after eating.

What is Glycaemic Index?

Glycaemic Index (GI) is a ranking of how quickly each carbohydrate containing food and drink makes blood glucose rise. 

The index was originally developed in 1981 in Toronto by researchers for people with diabetes so that they could manage their blood glucose levels better after mealtimes. Foods that are absorbed slowly have a low rating as compared to those that are absorbed quickly.

The GI index progresses from 0 – 100 and usually uses glucose or white bread as the basic reference point for comparing other foods.  Carbs that are absorbed in the body  slowly to moderately are rated as low to medium GI and include  foods such as wholegrain breads, lentils and many  fruits (papaya,  guava, apple, oranges, sweet lime, etc.) and non-starchy vegetables such as peas,  broccoli,  and cauliflower. 

Carbohydrates that are absorbed quickly have a high GI rating of 70 or more. These include foods such as white bread, rice cakes and cornflakes.

  

Generally speaking whole grain foods have lower GI and the more processed or cooked the higher is the GI. However, other factors also affect the GI of foods.

Cooking methods

Using cooking methods such as frying, boiling and baking can alter the GI level.

The longer pasta is cooked the higher the GI. So al dente (just cooked) is the best way to eat pasta.

Protein and fat content of foods 

Fat and protein slow down the absorption of carbohydrates so high- fat milk and dairy products have a low GI, however people with diabetes should be careful in the use of whole fat dairy products as the fat content may cause obesity and heart related problems.

Ripeness of fruit and vegetables

In general, the riper the fruit and some vegetables are, the higher the GI.

Fibre

Fibre in foods acts as a physical barrier that slows down the absorption of carbohydrates in the body. So, the higher the fibre content of the food, the slower it is absorbed.

MVH advises you to Go Low

• Instead of using white bread and bagels, include breads made of whole grain or sour dough.

• Add beans, lentils, and peas to your meals.  

• Include selected fruit and plenty of green vegetables 

 

• Choose whole wheat pasta or noodles or complex carbohydrates.