GLYCEMIC INDEX

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