If you ingest 100 G of glucose, your blood glucose level rises by 100%. It means, glycemic Index (GI) of glucose is 100
If you eat 100g of boiled potato blood glucose will rise by 78%. So,GI of potato is 78
In this manner GI of various foods has been determined.and
these foods are grouped in 3 categories as:
High: (65 -75%)
White wheat bread, wheat roti, boiled rice, Cornflakes,
boiled potato, french fries, sucrose (table sugar), popcorn carrots, rice crackers /crisps, honey.
Intermediate: (45 -55%)
Fruits ( banana, mango, orange, orange juice, apple,
ice cream, multigrain bread, chapatti, soft drinks ,spaghetti
Low (30 -40%)
Chole, rajmah, Mung, beans, peas, lentils, soybean milk, yogurt, dates, chocolates
All intact whole grains have a very low GI score.
Glycemic index is a number. It gives you an idea about how fast your intestines convert the carbs in a food into glucose. numbers.The smaller the number, the less impact the food has on your blood sugar.
GI index applies only to carbs and not proteins or fats
GI index applies only to carbs and not proteins or fats
Carbohydrates with a value less than 55 or less are more
slowly digested, absorbed and metabolized and cause a
lower and slower rise in blood glucose and, therefore less
insulin levels
slowly digested, absorbed and metabolized and cause a
lower and slower rise in blood glucose and, therefore less
insulin levels
Individuals who followed a low-GI diet over many years were at a lower risk for developing both diabetes and coronary heart disease, age-related macular degeneration and atherosclerosis
.
In simple words, eating low-glycemic index foods (GI value <=55) helps to control diabetes and prevention of chronic disease.
.
In simple words, eating low-glycemic index foods (GI value <=55) helps to control diabetes and prevention of chronic disease.
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