{"id":455,"date":"2017-04-03T13:25:14","date_gmt":"2017-04-03T13:25:14","guid":{"rendered":"https:\/\/beatoapp.com\/blog\/?p=455"},"modified":"2024-01-30T12:14:31","modified_gmt":"2024-01-30T06:44:31","slug":"glycemic-index-a-key-factor-in-diabetes-management","status":"publish","type":"post","link":"https:\/\/www.beatoapp.com\/blog\/glycemic-index-a-key-factor-in-diabetes-management\/","title":{"rendered":"Glycemic Index | A key Factor in Diabetes Management"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.beatoapp.com\/blog\/glycemic-index-a-key-factor-in-diabetes-management\/#Why_is_Glycemic_Index_Important\" title=\"Why is Glycemic Index Important?\">Why is Glycemic Index Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.beatoapp.com\/blog\/glycemic-index-a-key-factor-in-diabetes-management\/#How_is_the_GI_measured\" title=\"How is the GI measured?\">How is the GI measured?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.beatoapp.com\/blog\/glycemic-index-a-key-factor-in-diabetes-management\/#The_Glycemic_Index_is_calculated_in_two_steps\" title=\"The Glycemic Index is calculated in two steps:\">The Glycemic Index is calculated in two steps:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.beatoapp.com\/blog\/glycemic-index-a-key-factor-in-diabetes-management\/#Low_Glycemic_Index_Indian_Foods\" title=\"Low Glycemic Index Indian Foods\">Low Glycemic Index Indian Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.beatoapp.com\/blog\/glycemic-index-a-key-factor-in-diabetes-management\/#Why_are_Glycemic_Index_Values_Unpredictable\" title=\"Why are Glycemic Index Values Unpredictable?\">Why are Glycemic Index Values Unpredictable?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Glycemic Index is a measurement of carbohydrate-containing foods and their impact on blood sugar. In simple words, instead of counting the total amount of carbohydrate levels in a food, the GI measures the actual impact of these foods on our blood sugar. It has managed to be a key player in the prevention and management of diabetes, cardiovascular diseases and even some types of cancer.<\/span><\/p>\n\n\n\n<a href=\"https:\/\/beatoapp.com\/\/lps\/inapp-beato-paid-coach-consult-web?id=2400330&#038;campaignid=2400330&#038;source=2400330&#038;utm_content=%2Fblog%2Fwp-json%2Fwp%2Fv2%2Fposts%2F455\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"300\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png\" class=\" wp-post-image\" alt=\"\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png 1024w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-300x88.png 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-768x225.png 768w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-420x123.png 420w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-840x246.png 840w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-150x44.png 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_is_Glycemic_Index_Important\"><\/span><span style=\"font-weight: 400;\">Why is Glycemic Index Important?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: 400;\">The Glycemic Index has been able to decrease the risk of cardiovascular disease, prevention and management of diabetes, metabolic syndrome, stroke, depression and cancers of the breast, pancreas, colon and prostate. <\/span><\/p>\n\n\n\n<p class=\"has-text-align-left\"><span style=\"font-weight: 400;\">Hence, diets prepared on the basis of low GI will have food which has low glucose levels. For example, kidney beans and lentils have less starch, which would be recommended in diets.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"335\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234823024.jpg\" alt=\"Glycemic index diet\" class=\"wp-image-8605\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234823024.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234823024-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234823024-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_is_the_GI_measured\"><\/span><span style=\"font-weight: 400;\">How is the GI measured?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">According to the definition, GI ranks food on an ascending scale of 1-100 by measuring the actual blood sugar released on consumption. On the basis of this, all foods are classified into three general categories:-<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">High glycemic index foods (GI 70 or above), induce an immediate rise in the sugar level.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Intermediate glycemic index foods (GI 55-69) cause an average rise in blood sugar.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Low glycemic index foods (GI 55 or below) cause a gradual rise in blood sugar.<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Glycemic_Index_is_calculated_in_two_steps\"><\/span><strong>The Glycemic Index is calculated in two steps:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Typically, any food consumed in whatever size produces 50gms of available carbohydrates. Available carbohydrate is what can be easily digested, absorbed and metabolized by the body. These carbohydrates have a greater impact on the body than general carbohydrates, as carbohydrates, in general, can\u2019t be digested or absorbed easily. Insoluble fibres are a kind of general carbohydrate.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">So, the available carbohydrates are equal to the number of total carbohydrates; less the total amount of fibres.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">After the food is consumed, the sugar levels are checked after two hours and the results are plotted thereafter. The summary of the result is what is called the Glucose \u201cAUC\u201d or area under the curve. This shows the immediate impact of food on blood sugar.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">In the second step, the food intake for calculation is one of the two relative foods: pure glucose or white bread. Once again, the blood sugar is checked over a period of two hours and the results are plotted. The following results are then compared to calculate the GI of the different food. For easier calculation, the relative food, white bread or pure glucose is given a value of 100. For example, if the research was to find the impact of lentils in comparison to white bread, the results are plotted and the AUC is found to be 46% for lentils. In this case, the glycemic index for lentils is 46.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"335\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_309598544.jpg\" alt=\"Low GI Glycemic Index \" class=\"wp-image-8604\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_309598544.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_309598544-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_309598544-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Low_Glycemic_Index_Indian_Foods\"><\/span><span style=\"font-weight: 400;\">Low Glycemic Index Indian Foods<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Though the food intake can\u2019t be wholly controlled on the basis of GI, there are certain<\/span> <span style=\"font-weight: 400;\">Low Glycemic Index Indian Foods which can be included to balance the sugar levels.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Chickpeas<\/b><span style=\"font-weight: 400;\"> &#8211; It has fibres which can prevent sugar levels to rise, hence it is a must to be included in diet for diabetics. You can prepare a tasty curry for your rotis or prepare hummus for bread.<br><\/span><\/li>\n\n\n\n<li><b>Broccoli-<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> Also known as a diabetes superhero, this has high levels of fibre and low carbohydrates and is highly recommended in diabetes.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Apple<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">&nbsp; &#8211; As always, an apple a day keeps the doctor away! Apples are filled with fibre and can be used as an alternative for those who have a sweet tooth. Other fruits are papaya, pears and grapes, which help in controlling blood sugar.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Dalia\/Cracked wheat- <\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">More nutritious than white rice and refined flour, Dalia has a better glycemic index than both as it has more fibre, vitamins and minerals. It is recommended for those who have diabetes, high cholesterol or high blood pressure.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Bitter gourd (karela)<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> &#8211; A compound called charantin in bitter gourd keeps the sugar levels low and has great benefits for controlling diabetes.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Fenugreek (methi) seeds-<\/b><span style=\"font-weight: 400;\"> These have chemicals and fibres that slow the process of absorption of sugar and help in many ways to<\/span> <span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">cope with diabetes. Soaking a few methi seeds overnight and drinking the water in the morning will be the best way to start the morning.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Drumsticks-<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> Again, great food to manage diabetes. Drinking a glass of this juice in the morning will do wonders!<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Raw onions<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">&#8211; It has hypoglycemic effects which help in managing the sugar levels and keeping them in control.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Ragi-<\/b><span style=\"font-weight: 400;\"> It helps in digestion and prevents overeating, making you feel full for a long time. Another benefit of ragi is<\/span> <span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">keeping diabetes under control as it is high in fibres.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Beans- <\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A complete mixture of high-quality carbohydrates, proteins and soluble fibre, this is the end of the search for a good food item.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><b>Fish-<\/b><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> A solution for heart-related issues and is also a good meal for diabetes. Meats and fats don\u2019t have GI as they don\u2019t have carbohydrates but proteins.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole grain bread- It is found that simply switching from white bread to whole grain has increased the sensitivity to insulin. Next time, don\u2019t forget to read the ingredients and pick the loaf that says \u201cwhole grain\u201d.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Barley- Having barley instead of white rice can reduce blood sugar by 70%.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nuts like walnuts, almonds and cashews are also low in GI.<\/span><\/span>\n<p>&nbsp;<\/p>\n<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Brown rice- Though the GI of brown rice and basmati rice is the same, brown rice has a lot of fibres and is considered more nutritious.<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"335\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234946459.jpg\" alt=\"GI Glycemic Index diet food\" class=\"wp-image-8603\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234946459.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234946459-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2017\/04\/shutterstock_234946459-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_are_Glycemic_Index_Values_Unpredictable\"><\/span><span style=\"font-weight: 400;\">Why are Glycemic Index Values Unpredictable?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Though the latest trend of healthy <strong>eating is Glycemic Index<\/strong>, there are few things that are still unexplainable. For example, the starch level for pasta noodles and whole grain bread is the same, but the GI of whole grain bread is higher than that of pasta noodles. This is because the 3-D structure of bread allows the enzymes present in the saliva to break the starch more, which gives this result. And hence, it shows a greater Glycemic index.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Also, the GI impacts on the way of cooking. For example, some legumes prevent the breakdown of the starch present and therefore have a low GI, unless overcooked. Moreover, if the legumes are converted into flour, the value of the GI may tend to increase.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">It is suggested that the diet should not entirely rely on the glycemic index, as it may vary for unhealthy food. Also, there are people including athletes who would need food items with a high glycemic index as it provides a quick dose of glucose during or after the competition. Hence, it is necessary to maintain a diet which is according to the needs of the body.<\/span><\/p>\n\n\n\n<p><a href=\"https:\/\/www.beatoapp.com\/blog\/coconut-for-diabetics-is-it-safe\/\">Read More: <em>What are the Benefits of Coconut for Diabetes Patients?<\/em><\/a><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Keep monitoring your sugar levels regularly and follow all the recommendations given by your health coach if you want to ensure the best diabetes management. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8230;<\/p>\n","protected":false},"author":10,"featured_media":8602,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[7,8,53],"class_list":["post-455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes-basics","tag-diabetes-care","tag-diabetes-management","tag-diabetic-nutrition"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/455"}],"collection":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/comments?post=455"}],"version-history":[{"count":11,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/455\/revisions"}],"predecessor-version":[{"id":19188,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/455\/revisions\/19188"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media\/8602"}],"wp:attachment":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media?parent=455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/categories?post=455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/tags?post=455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}