GLYCAEMIC INDEX of selected FOODS

 

The glycaemic index measures how much the person’s blood glucose increases in the two or three hours after eating. Hence, it is simply a rating of foods according to their actual effect on blood glucose levels. The blood glucose levels are misused with respect to carbohydrate consumption. In the earlier days, it was believed that complex carbohydrates such as whole wheat bread, brown rice and potato were digested slowly and so its results in slight increases in blood sugar levels. On the other hand it was assumed that the simple sugar are quickly absorbed and digested resulting in rapid rise in the blood glucose level. But nowadays, this assumption is thought to be incorrect. People with diabetes are no longer advised to avoid sugar, provided they use it correctly up to 10 g (1 teaspoons) of sugar, as part of a mixed meal produces no change on blood sugar, levels. So, thinking of lot of people regarding avoiding of plain table sugar in diabetes should not be considered. Even the experts say that the complex carbohydrates, like baked potatoes can be more worsening.

Hence, the use of Glycaemic Index to prepare healthy meals helps to keep the blood glucose level under control. It serves as a user-friendly and revolutionary tool in planning meals suitable far patients suffering from diabetes. Though, the Glycaemic Index is very important for people with diabetes, but it is also beneficial for athletes and people who are obese or overweight as it help them to have balanced and nutritious diet. In case of an athlete running a race, may require to raise their blood glucose level quickly inorder to gain energy. So they can achieve this by consuming foods with relatively high glycaemic index. And in case of overweight people, foods with low Glycaemic Index are highly beneficial in keeping the blood glucose level under control, over the longer under control, over the longer periods of time. Foods with high Glycaemic Index causes feeling of fullness of stomach quickly, provides energy in a fastest form but then after a short time, leaves the person feeling hungry and lethargic. While, on the other side, the food with a low glycaemic index raises the blood sugar level slowly and hence, creates a feeling of full stomach in a person for longer time. There is continuous energy supply, so the patient does not feel dull, tired or lethargic. It is found in patients eating good carbohydrates such as those found in fruits, vegetables, whole grains, etc. These foods with low glycaemic index are of utmost importance in weight loss programs. Because, a food with low glycaemic index makes the person feel his stomach full for much longer time. So he remains satisfied longer, and there are less chances for overeating.

For the diabetic individuals, the traditional way of controlling blood sugar level was through counting carbohydrates. But some of the endocrinologists laid down the fact that - All carbohydrates does not act the same. Some carbohydrates are broken down in the intestine very quickly, thus causing rise in blood sugar level. These carbohydrates are known to have high glycaemic index. Therefore, carbohydrates with low glycaemic indexes are the best choice for diabetics.

Glycaemic Index Table consists of a food with low glycaemic index, Intermediate Glycaemic index and High glycaemic index.