Choosing foods according to the glycemic index (GI) has many advantages. It helps you maintain your energy levels helping you function better. In the long run, it can help you maintain your weight better. It can even help you avoid serious conditions such as heart disease and cancer.
Knowing what to eat
GI classifies foods on the basis of how quickly the glucose, or sugar, contained in them is absorbed into the bloodstream. According to this, the index ranks foods on an ascending scale of 1 – 100 by measuring the rate of release of sugar upon their consumption, against that of white bread or glucose, which is used as a reference and given the highest rating of 100.
Based on this, all carbohydrate sources are classified in to into three general categories:
- High glycemic index foods (GI 70 or above) that induce an immediate rise in blood sugar.
- Intermediate glycemic index foods (GI 55 – 69) that induce an average rise in blood sugar.
- Low glycemic index foods (GI 55 or below), that cause a relatively gradual rise in blood sugar.
Ideally your goal should be to choose foods with a low GI and avoid foods with a high GI.
Low GI (55 or below): These foods are the most ideal to incorporate in your diet. They include:
- Oats, oat bran, muesli
- Spaghetti,
- Brown rice
- Barley
- Beans including kidney beans and chick peas, as well as lentils
- Milk and soya milk
- Nuts such as walnuts, almonds, cashews and peanuts and raisins
- Vegetables such as peas, carrots, cauliflower, cabbage, tomatoes, lettuce, chillies, onions and sweet potatoes.
- Fruits such as apples, cherries, plums, pears, peaches, grapes, oranges, strawberries, prunes and kiwi fruit.
Medium GI (56 - 69): These have a higher GI than the foods mentioned above and may be had in moderation. They include:
- White bread
- Ice-cream
- Honey
- White rice
- Fruits such as bananas, mangoes, figs, papayas or pineapples
- Vegetables such as beet root
High GI (70 or above): These foods have the highest GI and should be eaten in restricted amounts. They include:
- Cornflakes
- Cakes pastries and sweets
- White bread
- Baked or mashed potatoes
- Fruits such as watermelon and dates
- Vegetables such as pumpkin
How to switch
The best way to change to a low GI diet is by substituting high GI foods you eat with low (or medium) GI foods. Here are a few tips:
- Substitute white rice with brown rice, or cornflakes with oats.
- Ensure that the main dish has a GI less than 70 (low or medium) and at least half of the other foods should have a GI not over 55 (low).
- Have at least one meal consisting of a low GI food.
- Restrict consumption of refined, processed foods or junk foods,
- Always prefer wholegrain products that are high on fiber, e.g. whole wheat bread rather than white bread.
- Eat fresh fruits and vegetables; these foods are not only classed as low GI but also otherwise nutritious.
- If you have diabetes, regularly monitor your blood sugar levels to understand the effect of your meals on your body.
Also read: Healthy snacks for diabetics
Tags: Glycemic index, Carbs
Read more
Eating out smartly
Plant-based, low-carbohydrates diet help lose weight, improve cholesterol
|
