For people with diabetes would not be unfamiliar with the term GI (glycemic index). This term is used to measure the intake of carbohydrates that enter the body. And the meaning of the GI is the ranking of carbohydrates on a scale of 0 to 100, this depends on the extent to which they raise blood sugar levels after eating. And the size of GI is the following foods with GI 70 and above is considered high , foods with a GI of 56-69 is called the GI diet is and the last is GI foods under 55 referred to as low GI foods.
While foods with high GI foods are rapidly digested and absorbed into the bloodstream and cause real fluctuations in blood sugar levels. In contrast low-GI foods have a characteristic slow to digest and slow absorption resulting in a gradual rise in blood sugar and insulin levels. So a low GI foods is highly recommended for diabetics because it has real benefits for health.
Benefits GI diet
GI diet is nothing to eat more low GI diet compared to high GI foods. It is good for rapid weight loss and diet best for diabetics. One can easily plan their diet with a low GI include healthy fats, good carbs and lean protein together. Least processed foods such as vegetables, beans and whole grain breads have low GI values. They make us feel fuller and prevent us from taking the food quite often. Besides the fiber of low GI foods also help to control blood cholesterol and blood glucose levels.
Following are some more benefits of GI diet
•Reduces hunger and keep us fuller for longer time – can manage and lose weight
•Sustained energy
•Increases body's sensitivity to insulin
•Helps in diabetes management
•Reduces the risk of heart diseases
•Improves good cholesterol
•Provides prolonged physical endurance
Low GI foods
Rice is the major staple food for major population of India. Among different varieties of rice, Doongara - a unique variety of rice harvested in Australia was found to be the rice with lower Glycemic Index. It has a GI of 56 followed by Basmathi rice with the GI value of 58. The low GI of these varieties help people to stay fuller for longer and also provides sustained energy for physical endurance. It is a healthy choice for the people looking to boost energy levels and to lose weight. In fact, it is more helpful for diabetics.
The best example for low GI food which gives sustained energy is the Pasta. Pasta's low GI is due to the physical entrapment of ungelatinised starch granules in a sponge-like network of protein molecules in the pasta dough. As a result, pastas of any shape and size have a fairly low GI (30 to 60). Similarly Asian noodles such as hokkien, udon and rice vermicelli also have low to intermediate GI values.
How to include Low GI foods in our diet
•Avoid oily foods
•Add bread, oats and foods made of barley and bran in your breakfast. Breads made of whole grains, stone ground floor will have lower GI
•Try to use Doongara rice, steamed brown rice, noodles and pastas instead of the regular polished rice
•Enjoy all types of fruits and vegetables but try to avoid potatoes in your diet
•Switch to natural sweeteners like honey rather than regular sugars
With the growing concern of obesity and its effects, one can include low GI foods in his regular diet to improve his body functionality and well-being, besides reducing weight.
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