What is Glycemic Index and its Importance in Diabetes

What is Glycemic Index and its Importance in Diabetes

We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

What is Glycemic Index and its Importance in Diabetes

, What is Glycemic Index and its Importance in DiabetesGlycemic index (GI) is the index that can provide a measure of a particular food about how quickly it can raise blood sugar (blood glucose) level after eating the particular food. Glycemic index of glucose is considered as 100 and all other foods are compared with that of glucose. Glycemic index is a good indicator of how quickly they can raise blood sugar level after we eat them and provide diabetic individuals a guide about various foods they should eat liberally and the foods they are better off if they avoid. Glycemic index indicates the ability of raising blood sugar level of particular food item after consumption.

How accurate is glycemic index?

There are various practical limitations of using glycemic index as an indicator for foods to eat and foods to avoid by a diabetic individual. The limitations are:

  • Glycemic index do not take into consideration the actual amount of carbohydrate consumed. For example, a food item with low glycemic index (55 or less is low glycemic index) can have large amount of carbohydrate in it and actually may not be good for diabetics and a food item with high glycemic index (more than 70 is high glycemic index) can have very small amount of carbohydrate in it and actually may be good for diabetics.
  • Glycemic index chart of various foods usually provide only single value. However, variation of glycemic index a food item is possible due to various factors such as cooking method/process, processing, ripeness of the food, storage length etc. Glycemic index do not these factors into account and hence, it may not be accurate.
  • There may be individual variations of glycemic index as well as variation in same individual depending on various factors such as insulin resistance, blood glucose level, gastrointestinal disturbances etc.
  • Glycemic index of several food items when consumed at a time (as we generally do in our meal with several/various food items), may not reflect the individual glycemic indices of several foods, but reflect a glycemic index of its own. Hence, eating a food with high glycemic index along with several other foods with low glycemic index will not have much effect on rapid rise in blood sugar level.

To overcome the faults (inaccuracy) associated glycemic index (GI), currently Glycemic Load (GL) is used for guiding diabetic individuals about their food selection.

Examples of foods with low glycemic index (55 or less):

  • Most vegetables, beans (soy, black, kidney, lentils etc.), fruits (e.g. peaches, mango, guava, strawberry etc.), seeds (pumpkin, flux, seasame etc.), whole grains (brown rice, wheat, millet, rye etc.)

Examples of foods with medium glycemic index (56-69):

  • Potato, banana, grapes, rice, whole wheat bread etc.

Examples of foods with high glycemic index (70 or more):

  • White rice, white bread, corn flakes, most breakfast cereals, glucose, maltose, bagels, pretzels etc.

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