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India is a country that’s in love with its food. And not just spicy, tangy or exotic items. But also, some of the most flavorful and mouth-watering sweet dishes. But unfortunately, not every Indian can enjoy these preparations. Medical surveys have found that one person in every six Diabetes patients around the world is from India. Since these statistics show no sign of receding today, it could probably be time for Indians to upgrade their diet. Glycemic Index is a world renowned measure used by dieticians to plan a healthy nutrition plan for Diabetics. Here’s how it can be a good addition to your Indian kitchen!
The first thing your dietician might suggest you to do is watch out for your daily glycemic load. Ever wondered what that is? Glycemic meaning glucose is a simpler form of carbohydrate which is created after breakdown of food in the stomach. Of all the kinds of sugars present in food, glucose retains in the blood for the longest period of time. Therefore, glycemic content of a food is an essential factor to be considered while planning your Diabetes diet.
But does this mean you have to calculate the carb content of every food item? Definitely not! This is where you need the Glycemic Index (GI) table. G.I. is an international scale which depicts the rate at which a food item is converted into glucose molecules after consumption. Food items with values closer to 100 are called high GI foods, while those with values closer to 0 are called low glycemic foods.
Glycemic Index Range:
Fruits | Glycemic Index |
Banana |
51 |
Mango |
51 |
Papaya |
60 |
Watermelon |
76 |
Guava |
12 ±11.3 |
Apples |
36 |
Muskmelon |
65 |
Pomegranate |
18 |
Grapes |
59 |
Orange |
43 |
Dates |
42 |
Pineapple |
59 ± 8 |
Pear |
30 |
Kiwi |
39 |
Strawberry |
49 |
Vegetables | Glycemic Index |
Pumpkin |
75 |
Onion |
10 |
Potato |
78 |
Broccoli |
10 |
Cabbage |
0-10 |
Green Peas |
22 |
Radish |
8 |
Carrots |
16 |
Jackfruit |
50–60 |
Tomatoes |
very low GI, less than 15 |
Beetroot |
61 |
Brinjal |
15 |
Ladyfinger |
20 |
Cucumber |
15 |
Peppers |
15 |
Grains | Glycemic Index |
Rice |
73 |
Basmati rice (wholegrain) |
Less than 55 |
White rice (boiled) |
73 ± 4 |
Parboiled rice |
67±5 |
Black rice |
42 |
Wild rice |
57 |
Red rice |
55 |
Wheat |
74 ± 2 |
Oats |
55 |
Barley |
28 |
Jowar |
77 |
Foxtail Millet |
54 - 68 |
Corn |
52 |
Poha |
Low GI |
Peanuts |
13 |
Quinoa |
53 |
Chickpeas |
28 ± 9 |
Couscous |
65 ± 4 |
Muesli |
57 |
Spaghetti |
46 |
Food Item | Glycemic Index |
Noodles |
53 |
Bread |
75 |
Milk |
39 |
Barley |
28 |
Cheese |
Very low GI |
Fish |
0 |
Mutton |
0 |
Chicken |
0 |
Beef |
0 |
Egg |
0 |
Fruits are the go-to snacks for all Diabetics. Naturally, your diet plan should start with the right choice of fruits. So, here is something to make your snacking healthy!
All vegetables are essential for a nutritious diet. But some veggies are more essential than others. This is a list of top 5 vegetables that are must-have for every Diabetic.
No more gorging on bowls of rice! With a little insight about the Glycemic Index of grains, you can make your meals shed those invisible carbs. Here’s a list to get you going!
Does following a GI diet mean goodbye to all yummier foods? Not really! In fact, using the Glycemic Index can help you plan your taste escapades without risks of implications.
Barley (G.I. 28): Here is another doctors’ favourite to brighten up your platter! Barley is the preferred grain of every Indian kitchen owing to its traditional roots. It is a great means to improve your intestinal health. Being low in the glycemic index, it can effectively cut down cholesterol, triglyceride and gallstones as well.Noodles: There are a lot of noodle options available that have a low GI and are gluten-free: buckwheat (soba) noodles; cellophane noodles, also known as Lungkow bean thread noodles or green bean vermicelli, are made of mung bean flour. Rice noodles made of ground or pounded rice flour are also low GI.
Milk: Milk is very low on the glycemic index chart (15 to 30) but it is very high on the insulin index (90 to 98). Milk contains sugars in the form of lactose. However, various research shows that pure lactose has little to no effect on either glycemic or insulin indexes.
Eggs: Eggs have a very low glycemic index and hence do not affect blood glucose levels. Eggs are satiating food and hence can decrease caloric intake, which may also help to improve glycemic control.
Beans (kidney beans, black beans, white beans): Much like drumsticks, these are also a healthy source of plant proteins and minerals. They strengthen the heart muscles and cut down blood sugar molecules. If you are a Diabetic with preference for taste, Beans can be a good additive to every meal!
Whole Grain Bread: When going to the market for buying bread read the ingredients label carefully and carry only that loaf that has ‘wholegrain’ mentioned in it. It was found that simply switching to whole grain from white bread improves sensitivity to insulin. More coarse the bread, better it is as it will slower digestion.
Cranberries: Owing to the presence of abundant phytonutrients like anthocyanins in them, cranberries are especially beneficial in a diabetic meal plan. You can eat half a bowl of fresh cranberries or have it as a juice. You could also consider adding them to you fruit salads or smoothies.
Fish: Baked, broiled or steamed fish is a good meal for diabetics and it reduces the risk of developing heart problems linked to diabetes.
Dalia / Cracked Wheat / Porridge: You might have heard that dietary fibre is essential for health. But thanks to cracked wheat your fibrous breakfast doesn’t have to be tasteless. This power packed whole grain is good for every part of your body. It cleanses the gut and helps to prevent complicated diseases like cardiovascular disorders.
Ragi or Nachni: Rich in natural proteins, Ragi is a great dietary supplement for everyone. It increases the cellular regeneration rate to improve your skin, hair and muscle quality. Better yet, it helps to shed excess body weight by improving your digestive fire.
Bitter Gourd (karela): Opposites always cancel out each other and that’s why this bitter vegetable has made it to our list. Bitter Gourd helps to digest sugar molecules consumed through food. It provides essential dietary fibre to keep your gut in an optimum state. So, if you have digestive issues, go ahead and make yourself a bitter gourd juice!
Fenugreek (methi) seeds: Fenugreek is a classic spice all around the world, mainly for its flavour. But latest research has shown that it can be an equally good choice for people suffering from Diabetes. It not only reduces blood sugars, but also helps to lower cholesterol, control cravings and boost metabolism. All in all – a complete health package!
Drumsticks: Don’t mistake these as a simple salad ingredient. Drumsticks are as beneficial as tasty for a Diabetic’s gut. They contain some rare vitamins and minerals that help to detoxify the blood. To top it up, they can strengthen your bones and regulate blood sugar levels day in and day out.
The goodness of food reflects in your health, but if you are a Diabetic it can reflect in your blood sugar level too. So, mind your diet and choose wisely before you relish!
We have curated an all in one Diabetes Kit to help you control your diabetes naturally and with ease.
Nirogam’s Diabetic combo helps in:
It consists a month’s dose of:
How to take:
Buy now and take charge of your health!
Good Information.
I am keen to know if this suggested dosage should be taken in addition to my allopathic prescribed medication or should it be taken as replacement?
I am Diabetic Type 2 over past 9 years with good control. My Hb1ac is 7.5
Makes sesnse
Good information
Thank you
Informative.
Nice Info. Never realized about the benefits of Barley