Diabetes Management
Glycemic Index for Diabetes Management: Why it is Useful
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By Apollo 24/7, Published on- 03 October 2020, Updated on - 04 January 2022
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What is the glycemic index?
Categories of glycemic index
Factors that affect the glycemic index of foods
- Cooking time: Foods that are cooked longer generally have a higher glycemic index compared to uncooked foods or those cooked for shorter periods. Heating the foods increases the GI by increasing the availability of dietary carbs for digestive enzymes.
- Acidity: Foods that are acidic in nature have a lower GI than non-acidic foods. The acid content in foods slows down the conversion of carbs into glucose and delays their absorption into the blood.
- Fiber Content: Fiber-rich foods generally have a low glycemic index as the body takes time to break down fiber. Moreover, fiber slows down the metabolization of carbs by the digestive enzymes. This delays the absorption of glucose into the bloodstream.
- Processed Food: Processed or refined foods usually have a higher glycemic index than non-processed foods. The fine particle size of refined foods supports the action of digestive enzymes by providing them a greater surface area to attack and metabolize.
- Ripeness: Ripe fruits and vegetables usually have a higher GI than non-ripe or raw foods. The higher GI of ripened fruits and vegetables can be attributed to the breakdown of complex carbs into sugars during the ripening process.
Some common foods and their GI scores
Parboiled rice: 38
White rice: 73
Whole wheat bread: 74
Benefits of glycemic index
- Improves blood glucose control: According to researchers, a low GI diet can reduce blood glucose levels in people with type 2 diabetes.
- Supports weight loss: Some studies suggest that a low GI diet may support short-term weight loss.
- Lowers cholesterol levels: Incorporating low GI foods in the daily diet may contribute to a decline in levels of both total and LDL (bad) cholesterol. Reduced total and LDL cholesterol levels are associated with better cardiovascular (heart) health.
- May limit cancer risk: According to certain studies, people who consume a diet rich in high GI foods are at a greater risk of developing different types of cancers such as breast, colorectal and endometrial cancer, compared to people who follow a GI diet.
Limitations of glycemic index
- GI doesn’t factor in the impact of a combination of 2 or more foods on blood glucose levels
- GI doesn’t take into account other factors that affect blood glucose levels, such as how the food is prepared or how much is consumed
- GI doesn’t consider foods that have little or no carbs such as eggs, chicken, fish, herbs, and spices
- GI doesn’t evaluate foods on the basis of nutrient content - some low GI foods are not exactly healthy, such as low-fat ice cream (GI 27–55)
Is the glycemic index different from glycemic load?
Tips for a healthy glycemic index-based diet
- Consume non-starchy vegetables, fruits, and beans such as apples, pears, peaches, and berries.
- Opt for grains in unprocessed or least-processed states. Such grains include brown rice, whole-kernel bread, stone-ground bread, steel-cut oats, whole barley, and millet.
- Reduce the intake of white potatoes and processed-grain products such as white bread and white pasta.
- Limit consumption of concentrated sweets and desserts such as fruit juices, ice cream, and sugary beverages.
- Increase the intake of foods rich in protein, such as beans, eggs (without yolk), fish, and boiled chicken.
- Reduce intake of unhealthy saturated and hydrogenated fats. Instead, opt for healthy fats found in olive oil, almonds, walnuts, and avocados. However, stick to moderate amounts.
Conclusion
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