Glycemic Index is divided into 3 categories:
- Low where GI is 55 or less
- Medium where GI is between 56-69
- High where GI is above 70
- Burn more calories
- Avoid diet plateau
- Maintain normal blood sugar level
- Insulin Resistance
- Lower chances of cardiovascular problems
Ways to Calculate Glycemic Load in FoodGlycemic load is the measure of both quality and quantity of carbs in a particular food item. If you know the Glycemic Index of the food and grams of carbohydrate you can figure out its Glycemic Load. Glycemic Index x Grams of Carbs /100 For example: ½ cup raw carrots which has 8.6 g of carbs and GI of 45 would be 45 x 8.6 = 387 387/100 = 3.9 ( this is the glycemic load) Food with :
- Glycemic Load less than 10 are low Glycemic load foods
- Between 11-19 are medium
- 20 or more are high
Consult doctor or nutritionistGlycemic Index, Glycemic Load, Carbohydrates, Portions and so on can get too chaotic for you to deal with alone. Consult your nutritionist who can help carve out a diet plan to control diabetes based on your taste and preferences without you doing all the math. Read More: Glycemic Index | A key Factor in Diabetes Management
Manage diabetes with a GlucometerMaintaining normal sugar levels requires regular blood sugar test to know how well your plan is doing and what effects food have on your body. Keeping a glucometer with you can prove helpful. It is a blood sugar machine which can help you check blood sugar level from the comfort of where you are. You can also share this reading with your doctor and educator whenever required.
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