Glycemic index and its relation with sugar

Introduction:

Welcome to' Eat this,Not that' your ultimate destination for all things related to nutrition and wellness....Mere kuch relatives aur friends mujhe glycemic index k baare main blog share k liye bol rhe the..

 so today I am sharing what is glycemic index ,some myths and facts & its relation with sugar & we'll delve into the fascinating world of the glycemic index (GI) and its relationship with sugar—a topic that impacts everything from blood sugar levels to overall health.The glycemic index is a valuable tool used to measure how quickly carbohydrate-containing foods raise blood sugar levels. Understanding the GI of foods can help individuals make informed choices about their diet, particularly for those managing conditions like diabetes or seeking to optimize energy levels and weight management.

In this comprehensive guide, we'll explore what the glycemic index is, how it's calculated, and its significance in relation to sugar consumption. We'll also discuss practical tips for incorporating low-GI foods into your diet and maintaining stable blood sugar levels for improved health and well-being.Join us as we unravel the mysteries of the glycemic index and uncover the impact of sugar on our bodies. Let's empower ourselves with knowledge and make informed choices for a healthier future.

I will explain this with small example here it is 👇

Mummy👵🏻- Bunty beta meri sugar check kario zara

Bunty👱- Mummy kya khaya tha Apne? Kitni badhi hui hai! 😨Pakka meethe fruits khae honge apne, grapes🍇 khaye the na?

Mummy👵🏻- Watermelon 🍉hi to khaya tha jo tu laya tha

Bunty👱- Watermelon? Kya baat kar rahe ho? Sachme?

KYUN? Chaunk gaye? If you are amongst those people who think grapes🍇 bohot meethe hote hain and we should avoid them at all costs🤫, let us first understand the concept of Glycemic Index and its relation with sugar

WHAT IS GLYCEMIC INDEX?

The Glycemic index (GI) is a measure of how quickly carbohydrates in food raise blood sugar levels after consumption. Foods with a high GI are rapidly digested and absorbed, causing a sharp increase in blood sugar levels, while foods with a low GI are digested and absorbed more slowly, resulting in a gradual and steady rise in blood sugar levels.

Understanding the glycemic index can be beneficial for managing blood sugar levels, particularly for individuals with diabetes or those looking to maintain stable energy levels throughout the day. By choosing foods with a lower GI, such as whole grains, legumes, fruits, and vegetables, individuals can help regulate blood sugar levels and avoid spikes and crashes in energy.

In summary, the glycemic index is a valuable tool for assessing the impact of carbohydrates on blood sugar levels and making informed dietary choices for better health and well-being.

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? 

Since a high GI value directly relates to increasing↗️ blood sugar levels, leaving us at the risk of type 2 diabetes, obesity, hypertension👨‍⚕ and other grave diseases. 

Therefore, even if an individual is healthy, unaffected by diabetes or borderline diabetes, he must consume foods combining low⤵️ Glycemic index foods with medium/high Glycemic index 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🧐

Processed foods like cookies, bread🍞 and even packaged juices,🧃 chips have a higher Glycemic index compared to their natural counterparts. They are the most dangerous.🚫 Itna kese hota hai unka GI? Because of most packaged foods (jese biscuits🍪) me dalta hai - glucose. You will be shocked to know the Glycemic index of glucose – it is 💯! Isse upar koi value hi nahi hai bhai. Diabetes jinhe hai vo to ye kha hi nahi sakte, but baki bhi, please refrain from having such foods🥲. 

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 (GI) serves as a crucial tool for understanding how different carbohydrates affect blood sugar levels. By incorporating low-GI foods into your diet, such as whole grains, fruits, and vegetables, you can better manage blood sugar levels and promote overall health. As we've explored in this article, being mindful of the GI of foods can have a significant impact on energy levels, weight management, and chronic disease prevention. By applying this knowledge and making informed dietary choices, you can take control of your health and well-being. 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.