October 22, 2020
The Glycaemic Index and how it can help diabetes management
GI is a measure of how quickly the food ingested raises blood glucose levels after eating.
By Ligia Lugo
The Glycaemic Index (GI) can help people with diabetes decide the type and quantity of foods to eat to manage their condition. To put it simply, GI is a measure of how quickly the food ingested raises blood glucose levels after eating. The glycaemic response of a food is affected by the type and amount of carbohydrate consumed.
The GI ranks the carbohydrates contained in food on a scale from 0 to 100. Foods with a high GI are more easily absorbed and digested and tend to raise blood glucose levels faster. Foods with a low GI are digested more slowly and have a lower impact on blood glucose levels.
Typically (but not always), foods containing simple sugars and higher amounts of processed ingredients have a high GI, and foods rich in fiber, protein, and fats have a low GI.
The GI system also reveals the nutrient density of foods that are consumed. High GI foods cause glucose molecules to rush through the bloodstream, making it harder for the body to manage them. It is therefore recommended to:
The glycaemic response of a meal can be controlled by limiting consumption of high GI foods and/or consuming foods that are naturally low in GI. Factors that can impact the GI of a meal include the way it is prepared, the different ingredients included and their ripeness.
The glycaemic response of a meal can be controlled by limiting consumption of high GI foods and/or consuming foods that are naturally low in GI
For people living with diabetes, foods that fall into the low to moderate GI categories are recommended for the following reasons:
Ligia Lugo runs The Daring Kitchen blog where she shares her healthy recipes. Her hobby is experimenting with different cuisines and travel.
You may also find these interesting
rajeshOctober 28, 2020 at 6:24 pm
A very informative article, Congratulations