HOW TO CHOOSE?
Management of diet involves the art of choosing the right food products which helps in keeping the blood sugar level normal. Important criteria which should be focused on deciding the food product is GLYCEMIC INDEX.
In simple terms, Glycemic Index is just a number; it gives an idea about how fast a particular food raises blood sugar.
Two foods with same carbohydrate content can have a different glycemic index number. It can be illustrated by example:
GLYCEMIC INDEX?
FOOD CLASSIFICATION AS PER GLYCEMIC INDEX (G.I.):
| LOW G.I. | MEDIUM G.I. | HIGH G.I. |
|---|---|---|
| 55 or less G.I. | 56 – 69 G.I. | 70 or higher |
| Requires 2 ½ - 3 hours to convert into glucose | Requires 1 – 2 hours to convert into glucose | Requires ½ hour to convert into glucose |
| Whole grains, Whole pulses, Milk and milk products,Vegetables (green leafy + seasonal), Fruits like apple, guava, orange, less ripe papaya etc. | Rice, Potato, Sweetened fruits like mango, chickoo, banana, grapes, litchi, custard apple; dry fruits like cashewnuts, dates, figs, raisins | Sugar, Honey, Jam, Icecream, Fruit Juices, Cold drinks, Jaggery, Sweets, Toffees, Chocolates |
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