• Getting to know the Glycemic Index

  • Glycemic Index (GI) is a number associated with a particular type of food that indicates
  • the food’s effect on a person’s blood glucose (also called blood sugar) level.
Controlled release of blood sugar in the body and time graph
  • What are the benefits of low GI?

  • Low GI foods release sugar slowly into your body over a given
  • period of time.They are shown to:
  • Improve blood glucose control
  • Facilitate weight management
  • Help manage diabetes better
  • Help manage cholesterol levels for a healthy heart
  • Which foods have low GI?

Whole grains
Nuts
Beans legumes
Barley
White rice
White bread
Sea food
Lean meat
Vegetables
Oranges
Ice cream
Watermelon
  • What are the guidelines to be followed by people with High Sugar?

  • Main source of carbohydrate should be cereals, mixed coarse grains, whole pulses and soybeans
  • Avoid sugar, honey and sweets
  • Oils containing linoleic acid only such as ground nut, sesame, cotton seed, rice bran and safflower should be used along with oils containing alpha – linoleic acid such as soybean, mustard, canola etc
  • Exercise must be done regularly. Brisk walk for 30-60 minutes or its equivalent physical activity

* Guidelines for management of Type 2 Diabetes, Indian Council of Medical Research 2005