Glycemic index and its relation with sugar

Introduction:

Welcome to 'Eat This, Not That', your one-stop shop for everything nutrition and well-being... with my relatives and friends through my blog. So today I'm going to explain what nutrition and its definition are and some myths and facts about it and how it relates to sugar. We'll also dig into the intriguing world of the glycaemic index (GI) and its relationship with sugar, a topic that affects everything from blood sugar levels to general health. The glycaemic index is a useful tool for measuring how rapidly carbohydrate-rich diets raise blood sugar levels. Understanding the GI of foods can help individuals make informed choices about their diet, particularly for those managing diseases like diabetes or aiming to maximise energy levels and weight management.

Glycemic index & its Relation with sugar 

We'll go over the definition of the glycemic index, its calculation, and its importance in connection to sugar intake in this extensive guide. For better health and well-being, we'll also go over doable strategies for consuming low-GI foods and keeping blood sugar levels steady. Come along as we explore the effects of sugar on our bodies and solve the enigmas surrounding the glycemic index. For a healthier future, let's arm ourselves with knowledge and make wise decisions.

WHAT IS GLYCEMIC :-

The Glycaemic index (GI) indicates how quickly blood sugar is raised by the carbohydrates in food. High GI foods are quickly digested and absorbed, and consequently lead to a quick spike in blood sugar levels, while low GI foods are digested and absorbed slowly and produce a balanced and gradual increase in blood sugar levels.

Knowing the glycemic index can help you control blood sugar, especially if you have diabetes or are at risk.

Glycemic chart👇

Medium GI 55-69

High GI > 70

Low GI < 55

On that basis, foods 🧈🌮🍑are categorized as Low GI [1-55], Medium GI [56-69], and High GI foods [70 and above].

For eg- Oats is a medium Glycemic Index food with a GI of 55, Kidney beans have a GI of 24, the GI of Sugar is 68 (for 1 tbsp🥄), Whole wheat bread ka Glycemic Index hai 72!

WHY IS GLYCEMIC INDEX VALUE IMPORTANT? 

Because high GI content is like spiking up↗️ of our 🌡blood sugar, and we would be risking ourselves type 2 💉diabetes, obesity, hypertension👨‍⚕ and a bunch of other serious disease.

So even if one is healthy and does not have diabetes or prediabetes, one has to eat a mixture of low⤵️ GI foods and medium/high GI foods.

DO NOT CO-RELATE GLYCEMIC INDEX WITH FAT OR SUGAR CONTENT

Chalo ab vapas chalte hain apne graphic ki taraf.🔙 A lot of people might have suggested you to stay away from grapes in diabetes, pados vale sharmaji🤷🏻‍♂, google pe koi random gyan vali site💡. Misconceptions are everywhere. To chaliye, FACTS📰📖 dekhte hain

1) Although, the sugar content is green grapes per 100 g is more (16g) than that in banana🍌(12g) or watermelon(6g), its effect on spiking blood sugar levels is the least🤩. The same is the case with watermelon🍉. Iska sugar content to sabse kam hai, but it is one of the highest Glycemic index foods, matlab banana🍌, grapes🍇 aur watermelon me se, watermelon🍉 apka blood sugar sabse pehle rise karega! DANGER ALERT🚫

2) Considered a weight loss fruit owing to its high⬆️ water content, a 100 g of watermelon only gives 30 calories😯, whereas the same amount of banana gives 89 calories and grapes give 67 calories.

3) Contrary to popular belief, grapes🍇 have a low Glycemic index on average. Low-GI diets are recommended for people with diabetes since they help to alleviate its symptoms. 

RESEARCH📝 SOURCE- “Type 2 Diabetes and Glycemic Response to Grapes or Grape Products, Susan J. Zunino, The Journal of Nutrition”

PACKAGED FOODS AND GLYCEMIC INDEX- TRUTH REVEALED🧐:-

It is true that many processed snack foods contain added sugars that can spike blood glucose high into the danger zone. Cookies, breads, chips and packaged juices often rely on refined flours and added glucose to enhance flavor and extend shelf life, but this comes at the cost of glycemic control. The natural fibers, proteins and fats in whole food counterparts blunt the insulin response. Even those without diabetes would be wise to limit refined carbs and added sugars regularly consumed.

While an occasional treat may be enjoyed in moderation, beware foods labeling glucose as the primary ingredient. Glucose ranks at the maximum 100 on the glycemic index scale, offering a more potent glycemic kick than all other carbs. For those managing diabetes especially, glucose bombs should be avoided altogether if possible. But all would benefit from regularly fueling with slow carbs over fast, and nourishing the body with real, whole foods as nature intended. Moderation and mindful choices are key to optimizing blood sugar and long term health.

MATLAB MAIN GRAPES🍇 VAGERAH KHA LU GUILT-FREE?

 

Ab humare apne clients kahenge aap toh diet me ye dete nahi😏. There are certain combinations jinpe aapki diet customized hoti hai. We, as dietitians🤵🏻‍♀🍎 know what suits your body the best, depending on your metabolism, level of physical activity🤸‍♀️🚴🏻‍♂️, food allergy, medical condition💊 and what not. If your goal is weight loss to let US DECIDE THE DOS AND DONTS. (WE MEAN TAKE HELP FROM THE EXPERTS👨‍💼, APNE GOOGLE BABA KO RABB✝️ MAT SMJHO)

BOTTOMLINE:-

In conclusion, the glycemic index offers invaluable insights into how diverse carbohydrates influence blood glucose concentrations. By including low-GI nourishments, for example entire grains, natural products, and vegetables, into your sustenance plan, you can all the more successfully oversee circulatory glucose levels and advance wellbeing generally. As was investigated in the article, being mindful of a sustenance's GI can fundamentally affect vitality, weight administration, and counteractive action of constant illnesses. Applying this information and settling on educated decisions about the carbs we eat can have significant medical advantages. In this manner, utilizing the glycemic file as a wellness instrument merits thoughtful consideration.

Stay tuned to 'Eat this not that' for more informative articles on nutrition and wellness, and continue your journey towards a healthier lifestyle.

FAQ-:

1. What's the difference between sugar and  glycemic?

Sugar typically refers to the various forms of sucrose, glucose, and fructose that are commonly found in foods. Glycemic, on the other hand, refers to the effect these sugars have on blood sugar levels after consumption. Foods with a high glycemic index cause a rapid increase in blood sugar levels, while those with a low glycemic index result in a slower, more gradual increase.

2. How to reduce glycemic index?

To reduce the glycemic index of your meals, focus on incorporating foods that are lower in simple sugars and higher in fiber, protein, and healthy fats. Here are some tips:

Choose whole grains:  

 

Opt for whole grains like brown rice, quinoa, barley, and oats instead of refined grains like white rice and white bread.

Increase fiber intake:  

 

Include plenty of fruits, vegetables, legumes, and nuts in your diet to increase fiber content, which can help slow down the absorption of sugars into the bloodstream.

Pair carbohydrates with protein and healthy fats:  

 

Combining carbohydrates with protein and/or healthy fats can help slow down digestion and reduce the glycemic response. For example, have an apple with peanut butter or whole grain toast with avocado.

Cook foods differently:  

 

Certain cooking methods can affect the glycemic index of foods. For example, boiling potatoes results in a higher glycemic index compared to baking or roasting them.

Choose low-glycemic sweeteners:  

 

Opt for sweeteners like stevia or erythritol, which have a minimal impact on blood sugar levels compared to refined sugars.Be mindful of portion sizes: Even low-glycemic foods can raise blood sugar levels if consumed in large quantities, so pay attention to portion sizes.

Include vinegar or lemon juice: 

 

 Adding vinegar or lemon juice to your meals may help lower the glycemic index by slowing down stomach emptying and reducing the rise in blood sugar levels after eating.By making these adjustments to your diet, you can help lower the glycemic index of your meals and promote better blood sugar control.