To determine the intensity of sweetness, and sugar content of foods, a unit called the Glycaemic Index has been devised. The Glycaemic Index is a relative ranking of carbohydrate in foods
New Delhi: Diabetes has already reached epidemic levels around the world. With a rise in chronic diseases such as heart health issues, kidney diseases, and diabetes, it becomes extremely important to take care of what we eat. People who already suffer from diabetes not only need to keep a regular check on their blood sugar, but also need to be very mindful of what they need, not just in terms of how many spoons of sugar they add to their tea or coffee, but also with respect to other properties of food, such as the Glycaemic Index.
To determine the intensity of sweetness, and sugar content of foods, a unit called the Glycaemic Index has been devised. The Glycaemic Index is a relative ranking of carbohydrate in foods according to how they affect their blood sugar levels. GI is one of the most important considerations for diabetics when it comes to managing their diet. These GI values of 5 most common foods consumed by people worldwide, and how they are likely to affect blood sugar levels for diabetics can help diabetes manage their diet better.
To determine the intensity of sweetness, and sugar content of foods, a unit called the Glycaemic Index has been devised. The Glycaemic Index is a relative ranking of carbohydrate in foods according to how they affect their blood sugar levels. GI is one of the most important considerations for diabetics when it comes to managing their diet. These GI values of 5 most common foods consumed by people worldwide, and how they are likely to affect blood sugar levels for diabetics can help diabetes manage their diet better.
- White bread and rice - White bread and rice are very high on the glycaemic index scale. The GI for white bread is approximately 75, while that for white rice is 73. This makes the two food items completely unfit for consumption by diabetics.
- Potatoes - Potatoes are rich in carbohydrates and are one of the most starchy vegetables out there. Potatoes have a GI between the range of 58 to 111, which makes them a food item that diabetics should try to avoid in order to keep their blood sugar in check.
- Mangoes – Known as the king of fruits, mangoes are one of the most favourite fruits that everyone seems to love. However, given its sweet nature, it is one of the most confusing fruits for diabetics, and even for people who are looking to lose weight. The GI value of mangoes lies between 51-56. Since diabetics should include foods with low to medium GI in their diet, while it is okay to eat mangoes, it should be eaten in moderation, and your blood sugar levels should be monitored.
- Pineapples – Pineapples are considered one of the most exotic fruits out there. While pineapples contain no cholesterol, and fat, they are rich in nutrients like potassium. Pineapple is also considered a medium GI value, and therefore, while it may be safe to consume, it must be eaten only in moderation.
- Cherries – Cherries are grown in the hilly areas in India, and make for a tasty fruit with a distinct flavour. Cherries are also low on the GI scale, with a glycaemic index of less than 20. This makes them a tasty, healthy, and low GI fruit to add to your diet, especially if you are diabetic.
- Apples – Apples are one of the best and most nutritious fruits to add to your diet, and with a GI of 39, which falls in the low category, they make for an ideal snack for diabetics. Apples can also be consumed on a weight loss diet as they make for a very filling snack.
- Strawberries – If you are a lover of some strawberries on your pancakes, or for breakfast, the good news is that you can continue to enjoy them even if you have diabetes. Strawberries and other berries have a GI value of approximately 41, which makes them safe and healthy for diabetics.
Cutting off unnatural sources of sugar like crystalized sugar, syrup, etc from your diet is recommended to stay healthy, keep your weight in check. If you have diabetes, it is recommended to cut off all sources of sugar, especially processed and unnatural sources. However, natural sources of sugar are unlikely to harm your health, but being aware of their sugar content can help you manage your condition better.
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