Glycemic index GI is the ability of carbohydrates to rise the blood glucose. The GI assesses the blood glucose response of a fixed amount available carbohydrate (generally 50gm) from a test food to the same amount of available carbohydrates from a standard food (glucose or white bread).
FOODS WITH PROTEIN AND FIBER HAVE LOW GI.
LOW GLYCEMIC INDEX FOODS (<55)
- Cereals and pulses: parboiled rice, barely, green peas, lentils, kidney beans, soya beans, all dals and whole legumes
- Milk and milk products
- Vegetables : all vegetables grown above the ground and underground vegetables like carrot and turnips
- Fruits: Apple, plum, orange, papaya & guava.
MEDIUM GLYCEMIC INDEX FOODS (55 – 69)
- Cereals: Whole wheat, basmati rice, semolina roasted, brown rice, oat meal.
- Vegetables & Fruits: Mango, pomegranate, custard apple, banana, pine apple, black grapes, raisins, beetroot.
HIGH GLYCEMIC INDEX FOOD (>70)
- Rice, potato, cornflakes, sugar, rice products, wheat bread.
METHODS TO LOWER GLYCEMIC INDEX OF A MEAL
- To choose atleast one low GI food at each meal
- Combine a high GI food with a low GI food
- Whole grain bread to be chosen more often than white bread
- Inclusion of fresh fruits and vegetables as they have a low GI