The Glycemic Index, GI, is a scale that ranks carbohydrate-rich foods in order of how they affect body's blood sugar levels( glucose) compared to glucose or white bread. The GI of glucose is 100.
Not all the carbs have the same effect on body. After we eat, foods that contain carbohydrates, our blood glucose level rises with a speed called " Glycemic Response". Glycemic response is influenced by the amount of the food we eat, type of the food, and how the food is processed or prepared. When we eat a boiled potato, glucose levels spike in milliseconds. With legumes or fruits and vegetables, they go up in about 30 minutes. In general, the lower the glycemic response the better the quality of food. Foods that have lower Glycemic Response,Glycemic Index, cause only small fluctuations in blood sugar levels or insulin levels reducing the risk of coronary heart disease and diabetes in the long term and helping the body to maintain a healthy weight.
Glycemic Index Range | ||
 | ||
55 or less | 56 - 69 | 70 or more |
What do the numbers mean?
Low GI foods
lower rise in blood glucose levels. Examples are Porridge, Apple and Sweet Potato.
Intermediate GI foods
are foods with a GI between 55 and 70. They cause
blood glucose levels to go up at a moderate rate. Examples are Pineapple,
New Potato and Mango.
High GI foods are foods with a GI greater than 70. They cause a rapid rise in
blood glucose levels. Examples are Jasmine rice, Cornflake and Watermelon.
How is the GI measured?
Firstly, a small group of volunteers are each given a serve of food that contains 50 grams of carbohydrate. Their blood glucose levels are measured every 15 minutes, for the next 2 - 3 hours. The results are then plotted on a graph and a computer program measures the size of the graph. The average response of the group to each food is then compared to the response to the standard (glucose) to create the GI.
Firstly, a small group of volunteers are each given a serve of food that contains 50 grams of carbohydrate. Their blood glucose levels are measured every 15 minutes, for the next 2 - 3 hours. The results are then plotted on a graph and a computer program measures the size of the graph. The average response of the group to each food is then compared to the response to the standard (glucose) to create the GI.
DID YOU KNOW?
Did you know, the yellow split pea(channa dal) used in most of our Indian cooking has the rock-bottom lowest GI of any food.
High GI :70-100. These foods raise blood sugar levels rapidly. Keep to a minimum when trying to control weight. Quickly absorbed sugar requires the body to release large amounts of insulin, which promotes fat storage. The lower the insulin, the less likely fat storage.
Baked Potato, 85
Bagel, 72
White Bread, 70
Morning coffee, 79
Medium GI: 55-70. Include in moderation.
Croissant, 67
Sugar, 65
Sweet Biscuits, 69
Basmati Rice, 58
Honey, 58
Popcorn, 55
Low GI: Below 55. To achieve weight loss, base meals and snacks around these foods.
Noodles, 47
Pasta, 41
Baked beans, 48
Kidney beans, 27
Lentils, 29
Chick peas, 33
Apples, 36
Bananas, 55
Kiwi fruit, 52
Milk, 27
Lentil Soup, 44
Yogurt, 44
Here is a list of GI for some of our Indian food:
Bengal gram dal (chana dal), 16
Rajmah (red kidney beans), 27
Baisen (chick pea flour), chapati 39
Green gram (mung beans), 54
Barley chapati, 61
Black gram, 61
Horse gram 73
Whole greengram 81
Bajra (millet), 82
Maize chapati, 89
Semolina, 94
Tapioca, steamed 1 hr, 100
Jowar, 110
Ragi (or Raggi), 123
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NUTRITIONAL SUPPLEMENTS IN DIABETES
Millions of INDIANS suffer from the chronic condition of diabetes, and many of them seek natural or alternative treatments, including supplements. The National Institutes of Health's National Center for Complementary and Alternative Medicine says that it's important to let your doctor know if you plan to use complementary or alternative practices to control your diabetes, because while any prescribed medication should be continued, doses may need to be adjusted depending on which supplements you choose.
Herbal Supplements
Herbal and botanical treatments have a long folk-medicine history, and Gymnema Sylvestre, a Hindi plant that means "sugar destroyer," is considered to be a powerful herb to control blood sugar. Bitter melon has a similar effect, which is achieved by blocking the absorption of sugar in the intestine. Prickly pear cactus comes as a juice, powder or the whole fruit, and contains properties that are similar to insulin. Fenugreek increases insulin sensitivity and reduces cholesterol, which helps to control blood sugar after eating. Ginseng slows the absorption of carbs and increases the secretion of insulin; according to Reader's Digest, a team of researchers from the University of Toronto has tested it repeatedly against a placebo, and the ginseng capsules have been proven to lower blood glucose levels by 15 to 20 percent.
Vitamins
American Diabetes Services, a large provider of diabetic testing supplies, says that diabetics can benefit from adding a few vitamins to their diets: vitamin A or its derivative, beta-carotene; vitamin B6, which is especially low in the diets of women; vitamin B9, also known as folic acid, an important nutrient for cell growth; vitamin C, which the NIH says is vital for blood plasma; vitamin D, which is naturally produced by exposure to sunlight; and the antioxidant vitamin E.
Minerals
Magnesium and chromium are recommended for lowering blood sugar by both Reader's Digest and American Diabetes Services. Chromium is an essential trace mineral which the body requires to function properly, but if not properly monitored, it could cause blood sugar to drop too low, and while the National Research Council says low doses of 50 to 200 mcg are safe, the National Institutes of Health (NIH) cautions that high doses could cause kidney problems. It adds that study results have been mixed with these minerals, "although researchers have found that eating a diet high in magnesium may lower the risk of diabetes." American Diabetes Services says that calcium, copper, iron and zinc can also be beneficial to diabetics.
Other Supplements
Omega-3 fatty acids are found in foods like fish, vegetable oil, wheat germ and walnuts, and are important to bodily functions like digestion, muscle movement and blood clotting. While they haven't been shown to affect the body's control of blood glucose or levels of total cholesterol, they do lower triglyceride levels, according to the NIH. One omega-3 fatty acid, alpha-lipoic acid (ALA), is an antioxidant that has been proven to improve insulin sensitivity, according to Reader's Digest. The NIH cautions, though, that "Because ALA might lower blood sugar too much, people with diabetes who take it must monitor their blood sugar levels very carefully." Another group of antioxidants called polyphenols, which are found in dark chocolate and tea, may positively affect the body's ability to control glucose and effectively use insulin; polyphenols are currently being studied further.
The 29 Healthiest Foods on the Planet(super foods)
The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. If you're searching for more tips on healthier living, take a direct approach to your health and wellness by customizing your individual health insurance needs.
Fruits
01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.
02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.
03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.
06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.
07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.
08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.
09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.
10. Lemons and Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables
11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.
12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!
13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.
14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.
15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.
16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.
17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.
18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.
19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans, Dairy and Nuts
20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.
21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.
23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case
24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.
25. Yogurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.
26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!
Seafood
27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.
29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes.
diabetic diet chartsample vegeterian diabetic diet chart(1800 calories)
morning
1-2 cups tea or coffee ( no added sugar)
breakfast
2 wheat chapaties
1 small piece of cheese (15 gms)
1 small pat of butter ( 5 gms.)
½ cup cooked mixed vegetables
½ cup dahi ( skim milk based)
1 cup tea/coffee with a little milk no sugar
mid-morning
½ banana medium size
lunch
2 wheat chapaties
½ cup masoor pulav
½ cup cauliflower bhaji
½ cup cooked bhindi
½ cup tur dal ( thick)
½ cup dahi ( skimmed milk)
Salad from Free foods List
1 ½ teaspoon oil/ghee for cooking
afternoon tea
2 small idlis
1 ¼ cup cubed water melon
1 cup tea/coffee with little milk ( no sugar)
dinner
1 cup cooked rice
½ cup fenugreek (methi) bhaji
½ cup ( cluster beans) gawar bhaji
1 cup arhar dal ( thin watery)
1 cup dahi ( skim milk base)
Salad from Free Food List
1 ½ teaspoon oil/ghee for cooking
bed -time
½ cup whole milk
Below are 25 diabetes superfoods — try to add five of them to your diet this week!
GLYCEMIC INDEX OF FRUITS AND FRUIT JUICES
Apricots, canned in light syrup - 64
Apricots, dried 31
Apricot fruit spread (reduced sugar) - 55
Banana, underripe - 30
Banana, overripe - 52
Banana, not specified 46-70
Cantaloupe 65
Cherries 22
Dates 103
Grapefruit 25
Grapes 46-49
Kiwi Fruit 47-58
Mangoes 41-60, average 51
Oranges 31-51, average 42
Papayas 56-60, average 59
Peaches 28-56
Pears 33-42
Pineapple 51-66
Plums 24-53
Raisins 64
Strawberries 40
Watermelon 72
Fruit Juice
Carrot Juice - 43
Cranberry Juice Cocktail - 52-68
Grapefruit Juice 48
Orange Juice 46-53
Pineapple Juice - 46
Tomato Juice - 38
