Diet PlansMetabolic and Endocrine

Role of Glycemic Index in Diabetes Mellitus Diet

The glycemic index identifies the foods that increase blood sugar rapidly once consumed. This handy tool allows you to favor the foods that have much less effect on blood sugar. In this way they help in control of the diabetes mellitus

The glycemic index identifies the foods that increase blood sugar rapidly once consumed. This handy tool allows you to favor the foods that have much less effect on blood sugar. In this way they help in control of the diabetes mellitus

According to the glycemic index, the foods are divided into following types

  • Low – GI : ( foods to be chosen by diabetics)
  • Medium – GI : ( foods to be chosen occasionally by diabetics)
  • High- GI : ( foods to be less chosen by diabetics)

Click here to know about Best diabetic foods: Few best foods to control diabetes

Low – GI : ( foods to be chosen by diabetics) : means which increase the blood sugars slowly

foods to be chosen by diabetics

whole grain breadswhole grain breads

oatmeal

parboiled rice

brown rice

pasta

all beansall beans

sweet potato

apples

peaches

broccoli

cauliflowercauliflower

grape fruit

sweet corn

dark leafy vegetables

skimmed milk

geek yogurttomato

soya beans

pop corn

oranges

tomato

carrots

Spaghetti (whole wheat)carrots

peanuts

Spaghetti (white)

Macaroni

Broccoli

Mushrooms

2.Medium – GI šŸ™ foods to be chosen occasionally by diabetics) means which increase the blood sugars moderately over period of time

basmati ricehigh fiber

shredded wheat cereal

pita bread

rye bread

high fiber

crackers baked snack

white bread

catanloupe

pineapple

3. High- GI šŸ™ foods to be less chosen by diabetics) means which increase the blood sugars rapidly.

mashed potatoesmashed potatoes

red potatos

parsnips

rutabags

instant rice

corn flacksrice krispies

rice krispies

refined cereals

bagels

waffles

pancakespancakes

soda crackers

rice crackers

French fries

Health benefits of low GI diabetic foods:


Improved cholesterol levels

Low-GI diets have been shown to reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke.


May help you lose weight

Low-GI diets have helped healthy adults lose 1.5ā€“4.2 pounds (0.7ā€“1.9 kg) over 5ā€“10 weeks. The availability of research on the effects of weight loss over the long term is limited.

 


May reduce the risk of cancer

People who consume high-GI diets are more likely to develop certain types of cancer, including endometrial, colorectal and breast cancer, compared to people on low-GI diets.

A diet rich in high GI foods increases the chances of breast cancer by triggering the release of high levels of insulin and insulin-like growth hormones that encourages the growth and multiplication of breast cancer cells.


May reduce the risk of heart disease

A review of 37 studies found that people on high-GI diets were 25% more likely to develop heart disease than those on low-GI diets. Further evidence is required to confirm these associations.(source)

Reduce the Risk of Alzheimerā€™s DiseaseĀ 

High levels of homocysteine are directly linked to heart problems; and it also increase the risk of developing Alzheimerā€™s disease later in life. But some simple measures such as replacing white rice and white flour with whole grains can help in reducing the levels of homocysteine dramatically.

Boost Weight LossĀ 

This one of the biggest advantages of shifting to a low GI diet which is not just a diet for diabetic patients. Eating low GI foods increases the intake of fiber as well which is a contributing factor in making a food low GI. Increased fiber intake boosts weight loss by keeping you satiated for a longer time, preventing unhealthy food cravings and removing fat calories out if the system.


Younger Looking SkinĀ 

One of the major reasons for skin aging, wrinkles and sagging skin is the loss of collagen and elastin fiber from the skin that keeps it firm and supple. Refined carbohydrates present in high GI foods trigger skin inflammation and affect the structure of collagen and elastin. You can stop skin aging and keep your skin looking youthful and supple by cutting out sugary foods from your diet.


Reduce Oily SkinĀ 

Controlling the production of insulin in the body is the best solution to the problem of how to reduce oily skin naturally. High insulin levels promote the release of high levels of androgens in the system that triggers sebum production and leads to acne and pimple breakouts.


Reduce the Risk of DiabetesĀ 

According to the records of World Health Organization, the number of people suffering from diabetes will become twofold by the year 2030. Opting for a low GI diet could reduce the number of potential sufferers. A low GI diet for diabetes patients also aids existing patients to manage their blood glucose level in a more effective manner. It also helps to keep the blood glucose levels more stable.

Reduce the Risk of StrokeĀ 

Switching to a low-GI diet also reduces the risk of stroke. Research at Harvard University shows that women who replaced just one serving of refined carbohydrates with whole grains reduced the risk of stroke by 40%.


Boost the Immune SystemĀ 

Consumption of sugary foods affects immune power. Average white blood cells destroy approximately 14 germs per hour, but when exposed to 100 gms of sugar the number falls to 1.4 germs per hour. Therefore, switching to low GI foods helps to maintain healthy functioning of the immune system and cuts out ailments like flu, colds, and fever.


Enhance EnduranceĀ 

Most exercisers have the misconception that they require high sugar bursts to energize their bodies, but in reality, opting for a low GI diet on a daily basis through training programs helps to increase stamina and endurance so that they can maximize their performance.Enhance EnduranceĀ 

Drawbacks of the Low-GI Diet

  • The glycemic index (GI) does not provide a complete nutritional picture. Itā€™s important to also consider the fat, protein, sugar and fiber contents of a food, regardless of its GI.
  • Another drawback is that the GI measures the effect of a single food on blood sugar levels. However, most foods are consumed as part of a larger mixed meal, making the GI difficult to predict in these circumstancesĀ 
  • Ā GI does not take into account the number of carbs you eat. However, this is an important factor in determining their impact on your blood sugar levels.

    This highlights that using GI in isolation may not always be the best predictor of blood sugar levels. Itā€™s important to also consider the carb content and GL of a food.(source)

Click here to know about Diabetic food alternatives & Foods to be avoided

The factors that can affect the GI of a food

  • Processing:

grains already milled and refined, that is their bran and germ have been removed tend to have a higher GI than grains that were minimally processed.

  • Fiber content:

foods high in fiber donā€™t contain many digestible carbs, therefore tend to slow down digestion rate and cause the blood sugar to rise more gradually.

  • The physical form of food:

More rapid digestion is associated with finely ground grains compared to the rough and coarsely grounded ones. This is the reason whole grains in their whole form like oats and brown rice can be healthier when consumed that highly processed whole grain bread.

  • Acid content and fat content:

meats with acid or fat are converted to sugar in a more slower manner.

  • The ripeness of the food:

such foods as ripe fruits and vegetables tend to be higher in glycemic index than the ones yet to be ripe.

ripeness of the food

SAMPLE LOW GI DIET PLAN:

BREAKFAST
ā€¢ 2 Poached eggs with slow-roasted tomatoes and authentic sourdough toast
ā€¢ Fresh grapefruit or juice
LUNCH
ā€¢ ToastedĀ  Lower Carb bread with a slice of roast beef, hummus, and tabouli
ā€¢ Sliced kiwi fruit and ladyfinger banana
DINNER
ā€¢ Pork fillet with roasted pears and Doongara rice served with steamed carrot and zucchini or other fresh vegetables

BREAKFAST
ā€¢ MorningĀ  muesli topped with low-fat yogurt and sliced ladyfinger banana or berries
ā€¢ Apple juice
LUNCH
ā€¢ A mixed Mediterranean salad of lettuce, tomato, cucumber, capsicum, olives and sprouts with balsamic dressing served with chunky oven-bakedĀ  potato wedges and guacamole
ā€¢ A bunch of grapes
DINNER
ā€¢ Grilled fish fillet or basted chicken breast served with sweet potato, potato and garlic mash, spinach and snow peas(source)Ā 

SAMPLE LOW GI DIET PLAN(Indian):


Breakfast: Vegetable stuffed chapati or roti/vegetable dalia/1 egg with 1-2 whole wheat toast with grilled vegetables and a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits)
Lunch: 1-2 chapatis with barley (50%), vegetables, 1 bowl of dal or chicken and curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis with vegetables and salad along with 1 bowl of dal or curd.


Breakfast: Vegetable oats/milk with oats or dalia/2- egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits)
Lunch: 2 chapatis (kneaded with boiled dal) and vegetable salad and curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis with mixed vegetables and salad along with 1 bowl of fish or dal.


Breakfast: Vegetable oats/milk with oats or dalia/2 egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits)
Lunch: 1-2 chapatis (50% jowar ) with vegetable salad and low-fat paneer/chicken (70 gm).
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis (50% jowar) with vegetable and salad along with 1 bowl of fish or dal.


Breakfast: Idli, poha or upma with vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits).
Lunch: 1-2 chapatis (50% ragi) with vegetable salad and low-fat paneer/curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 besan cheela or oats with vegetables and salad along with 1 bowl of fish or dal.


Breakfast: Whole wheat sandwich/chicken sandwich along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits).
Lunch: 1-2 chapatis ( 50% chana flour) with mixed vegetables, salad and low-fat paneer (50 gm)/1 bowl of curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis (50% chana flour) with mixed vegetables and salad along with 1 bowl of fish or dal. (source)

low-glycemic eating

Eight principles of low-glycemic eating:

  1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
  2. Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  3. Limit white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes.
  4. Limit concentrated sweetsā€”including high-calorie foods with a low glycemic index, such as ice creamā€”to occasional treats. Reduce fruit juice to no more than one-half cup a day.
  5. Completely eliminate sugar-sweetened drinks.
  6. Eat a healthful type of protein, such as beans, fish, or skinless chicken, at most meals.
    Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but stick to moderate amounts.
  7. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats which are in fast food and many packaged foods.
  8. Have three meals and one or two snacks each day, and don’t skip breakfast.
    Eat slowly and stop when full.(source)

For more related articles regarding diabetes:

Self life hacks

Doctor by profession and blogger by passion

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Back to top button
  • Sign up
Please enter your username or email address. You will receive a link to create a new password via email.
We do not share your personal details with anyone.
Close