WHAT GLYCEMIC INDEX MEANS, GLYCEMIC INDEX RANGE, HIGH GI FOODS, LOW GI FOODS, FACTORS AFFECTING GLYCEMIC INDEX, WHY IS GLYCEMIC INDEX IMPORTANT, HOW TO CHOOSE FOODS TO CONTROL BLOOD SUGAR LEVELS.

Diabetes is a lifestyle disease where the blood sugar levels are consistently high over a long period of time, either due to the pancreas’ inability to produce enough insulin, or the cells of the body not responding to the insulin produced.

Diet plays a very important role in Controlling Diabetes. Because, the food we eat regulates blood sugar levels, and certain foods can make the blood sugar levels rise very fast. So both, quality and quantity of food is important to Control Diabetes.

What is Glycemic Index?

Glycaemic Index or GI, is an index that depicts how fast the carbohydrate content in a food, triggers a rise in the circulating blood sugar.

Glycemic index Range.

Glycemic index of glucose is set at 100 which is maximum, and the rest of the foods, are given a ranking below that of 100. Based on the rankings, a food falls in the category of High GI, Moderate GI or low GI Food.

1. High GI – 70 and above
2. Moderate GI – 56 to 69
3. Low GI – 55 and less

What are High Glycemic Index Foods.

High GI Foods are ranked at 70 and above in the Glycemic Index Range. High Glycemic Index Foods cause sugar spike, hence they increase the blood sugar levels. Here is a list of foods with a high Glycemic Index.

1. Sugar and sugary foods like sweets, candies etc.
2. White Rice
3. Refined Flour or Maida.

Avoid High GI foods to control blood sugar levels and also to lose weight.

What are Moderate Glycemic Index Foods.

Moderate GI Foods are in the 56 to 69 of the Glycemic Index range. Foods with a Moderate Glycemic Index are

1. Oatmeal
2. Mango
3. Bread

These foods should be had in moderation as excess quantity can raise the blood sugar levels.

What are Low Glycemic Index Foods?

Low GI foods come in the range of 55 and below. Low GI foods give a slow release of glucose and help control blood sugar levels.

Here is a list of Low GI Foods

1. Green Leafy vegetables
2. Milk
3. Brown Rice
4. Quinoa
5. Lentils

Low GI foods, when included in the diet, help control blood sugar levels and they also help with weight loss.

Factors That Affect Glycemic Index.

Glycemic Index of a food can vary due to the following factors

1. Processing – Processing of foods changes the GI. For example, Refined flour has a higher glycemic index than that of whole wheat
2. Ripening – The ripening process also changes the GI. For example, the GI of a raw banana is around 30, which is lower that of a ripe banana. The GI of a fully ripe banana is 62.
3. Cooking – The cooking process also changes the GI of a food, for example over cooked rice has a higher GI that just cooked rice. This happens because cooking breaks down the cellular structure, and makes the food easier to digest, which also affects the blood sugar levels.

Why is Glycemic Index important?

Glycemic index is important because it helps us understand how the body breaks down the carbohydrate content of a food, and takes into account only the available carbohydrate, which is total carbohydrate minus the fibre.

It should be noted that Glycemic Index does not talk about the nutritional aspect of the food.

Glycemic index ranks only the carbohydrate content of a food based on how it affects the blood sugar level. It can help make better choices when planning a Diabetic Diet.

Foods with a High Glycemic Index or High GI Foods, cause a rapid rise in blood sugar levels. High GI foods is advised only if a diabetic is experiencing Hypoglycemia. High glycemic foods can also be had to replenish glucose levels after a high intensity physical activity over a prolonged period, by athletes, say for example playing intensive football or hockey or after an endurance run.

Low GI foods give a slow release of glucose and help control blood sugar levels and they also help with weight loss.

Apart from Glycemic Index, the Glycemic load of a food should also be considered, when choosing foods for a diabetic diet.

Glycemic Load.

The Glycemic load takes into account, how quickly, an amount of carbohydrate in a portion of food, raises blood glucose levels. Glycemic load is helpful in analyzing the quantity of food, that is suitable for a diabetic.

• High Glycemic Load – 20 and above
• Medium Glycemic Load – 11 to 19
• Low Glycemic Load – 0 to 10

The Glycemic Index of Some Common Foods.

High GI Foods List	Glycemic Index (100)	Serving Size in gms.	Glycemic Load (GL) per serve.
White Flour (Maida)	70	30	10
Cornflakes	72	30	18
White Rice	70	150	30
Mashed Potato	87	150	17
Watermelon	72	120	4

Moderate GI Foods List	Glycemic Index (100)	Serving Size in gms.	Glycemic Load Per Serve
Oatmeal	68	50	24
Raisins	64	60	28
Mango	60	120	9
Papaya	60	120	17
Fully Banana	62	120	16

Low GI Food List	Glycemic Index (100)	Serving Size in gms	Glycemic Load Per Serve
Semolina	55	150	6
Brown Rice	55	150	18
Green Peas	51	80	4
Carrot	35	80	2
Milk	31	1 cup	4
Low Fat Yogurt	33	200	10
Apple	32	120	4
Grapefruit	25	120	3
Grapes	59	120	11
Lentil	30	150	5
Moong Beans, soaked and boiled	31	150	5
Pear	38	120	4

How Glycemic Index Helps In Planning A Diabetes Diet.

The Glycemic index plays a very important role in helping you choose the foods. however the preparation also matters. For example carrot sabzi can be had but carrot halwa should be avoided. Because addition of sugar makes the carrot halwa or any other sweet a High GI Food.

Brown Rice has a Low GI of 55, while white rice has a High GI of 70. Choosing brown rice over white rice will give a better control on the blood sugar levels.

Fruits like Apple, Pear, Grapefruit or chakota are some fruits that a diabetic can have. In fact, a diabetic should have a small portion of fruit instead of sweets to curb cravings and also keep their blood sugar levels in control.

Diet plays a very important role in controlling Diabetes. Food should be chosen in a manner, such that the meals and snacks control blood sugar levels.

Hence, Glycemic Index, when used in planning a Diabetic Diet, will help manage blood sugar levels, and it will also help a diabetic make better food choices.