Do you know Glycemic Index ?

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

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

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. 

Bottom Line

Diabetics are advised not to eat rice. The reason is the 
high glycemic index of rice (78) But you do not eat dry rice, it is 
It is mixed  with curds or chole or rajmah, 

 A mixture of rice with curds will bring down rice induced rise in blood sugar.(GI of curds is only 41%) 

Similarly, GI of chole, rajmah ,lentils,is only 25%, and the mixture of rice-chole or rice-dal will bring down blood glucose raised by the rice alone.

What about potato?

It is true that GI of potato is 78%. But you do not eat only potato in your meals. It is a mix of cereals, pulses, vegetables, curds which will bring down the potato induced rise in blood glucose significantly.

Protein content of potato is low(2g/100g) but its biological value is equal to that of egg protein. It is a good source of carbohydrate and it must be a part of our diet. You cannot discard it just because it has a high GI.

Potato has very low calories (80/100g), high nutritive value and fibre content.

Mango and bananas have GI of 51% which is much less than rice or potato. plus both mango and banana have adequate fiber, vitamins and minerals. and both fruits have low calories.(80/100g of mango and100 /100G of banana) 
So it is very safe to have one or two mangoes in summer and one banana every day.

Eating Marie biscuits and avoiding mango and banana is strange. 

.

A diabetic can eat rice, potato,mango and banana

 A diabetic eats wheat but not rice. The reason is that rice raises the blood sugar by 73%  and roti or chapatti raised the blood sugar by 65%. 

But do you eat dry rice?. 

you mix it with curds, A mixture of rice with curds will bring down rice induced rise in blood sugar.(Curd raises the blood sugar by 41%) 
Similarly, pulses like chole, rajmah, mung dal raise the blood sugar by only 25% and the mixture of rice-chole or rice-dal will bring down blood glucose raised by the rice alone.

Both rice and wheat have same calories and it does not matter whether you eat rice or roti as long as the amount is restricted.
Besides, the quality of the protein in rice is better than that of wheat.

What about potato?

It is true that boiled potato raises the blood sugar by 78%
But you do not eat only potato in your meals. It is a mix of cereals, pulses, vegetables, curds which will bring down the potato induced rise in blood glucose significantly.

Protein content of potato is low(2g/100g) but its biological value is equal to that of egg protein. It is a good source of carbohydrate and it must be a part of our diet. You cannot discard it just because it raised the blood glucose by 78%.
Potato has very low calories (80/100g), high nutritive value and fibre content.

Mango?

 Mango raises the blood glucose by 51% which is much less than rice or potato, which gives us an indication that it is safe to eat a mango. It has low calories (74 / 100G)

Mango has high fibre content and vitamins and 
anti oxidants.

And banana?
It raises the blood sugar only by 51%.Banana has high fibre contents and low calories (115/100g)

Both mango and banana have high fibre content  which helps blood sugar to rise gradually and not quickly. 

Regular consumption of fruit is generally associated with reduced risks of several diseases and functional declines associated with aging. It is true for a normal person as well as a diabetic. So, a diabetic has no reason to avoid fruits.

So eating 1-2 mangoes in summer and one banana daily round the year is healthy. (Don't eat 6 mangoes or bananas)

Eating Marie biscuits every day and avoiding mango or a banana is strange

Diabetics can eat fruits

 Many diabetics feel that they are not supposed to eat fruits.This is wrong. A diabetic can eat everything that a normal man can eat, but in a less quantity because he has to restrict calories.

     Fruits have less calories, as shown below. 
    At least 3 types of fruits should be consumed every day

     In summer season, one mango should be eaten daily. So,there is no reason to avoid mango or banana. Off course,you are not eating 4 mangoes or bananas in a day.(moderation in every thing)

   People eat Marie biscuits every day, but avoid a banana.

   This is strange.

Fruit                  Calories (100 G)

Banana                 116

•Mango                  74

•Chiku                         98

•Apple                    60

•Grapes                 70

 •Papaya                  32

•Water melon         17

     Regular consumption of fruit is generally associated with reduced risks of several diseases and functional declines associated with aging.
         


Fruits have high nutritive value:

Low calories
Fructose (very delicious taste)
Vitamins
Minerals
Fiber 
Anti oxidants