Managing Blood Sugar: The Role Of Glycemic Index In Indian Diets

Blood sugar management is vital to overall health, particularly for people with diabetes or those looking to maintain stable energy levels. One key factor in managing blood sugar is understanding the glycemic index (GI) and its role in our diets.

But what exactly is the GI or blood sugar index? How does it impact our bodies? This blog will explore the ins and outs of the GI by providing a helpful chart of common foods.

We will also discuss who might benefit from low GI foods and offer tips for managing blood sugar levels effectively. Get ready to take control of your health by making informed food choices that support stable blood sugar!

What Is Glycemic Index (GI)?

The GI is a measure that ranks carbohydrates based on their effect on blood sugar levels. It provides valuable information about how quickly and to what extent different foods can raise blood glucose levels after consumption.

Simply put, the GI assigns a numerical value to each food, indicating its impact on blood sugar. Foods with a high GI are rapidly digested and absorbed, causing a sharp spike in blood glucose levels.

On the other hand, foods with a low GI are digested and absorbed more slowly. This leads to a gradual or slow rise in blood sugar.

Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.

According to the National Library Of Medicine, the types of GI ratings are:

• Low: 55 or less
• Medium: 56–69
• High: 70 or above

So, consuming a diet with a lower average GI can potentially decrease the likelihood of developing heart disease and diabetes.

Following a low GI diet may help minimize the sudden spikes in blood glucose for those suffering from chronic conditions.

Also, please note that the GI should not be used as an isolated factor when considering dietary choices. Other factors such as portion sizes, cooking methods, fruit ripeness, and fat or fiber can also influence how our bodies respond to certain carbohydrates.

How Glycemic Index Is Measured?

Measuring the GI of foods involves a scientific process that determines how quickly carbohydrates in a particular food raise blood sugar levels. The GI is ranked on a scale from 0 to 100, with higher values indicating faster and larger increases in blood sugar.

To measure the GI of a food, human subjects are given portions of the test food containing an equivalent amount of digestible carbohydrates as a reference food, usually pure glucose or white bread. Blood samples are taken at regular intervals over two hours to monitor changes in blood sugar levels.

The area under the curve for each individual’s blood glucose response is then calculated and compared to the reference food. A GI value is assigned based on this comparison. Foods with GIs below 55 are considered low GI, while those above 70 are high GI.

According to the GI Foundation, the GI value of a food is determined by the following process:

• Feed at least 10 healthy people a portion of the food containing 50 grams of digestible carbohydrates.
  
• Then, the effect of the food on their blood glucose levels over the next 2 hours was measured.
  
• For each person, calculate the area under the two-hour blood glucose response (glucose AUC) graph.
  
• Divide the glucose AUC for the test food by that of the reference food for each person.
  
• Calculate the average of those 10 numbers to get the final glycemic index value of the test food.

It is important to note that the GI differs from the glycemic load (GL). The GI measures how much specific foods increase blood sugar levels. The GL factors in the number of carbs in a food serving to determine how it may affect blood sugar levels.

Therefore, you must consider the blood sugar index and glycemic load when selecting foods for healthy blood sugar levels. To know more about this, read further.

Glycemic Index Vs Glycemic Load

Glycaemic Index (GI) and Glycemic Load (GL) are two terms that often get thrown around when discussing blood sugar management. While they sound similar, they actually measure different aspects of how carbohydrates affect our normal sugar levels. Let’s understand more:

Glycemic Index (GI): It is a scale that ranks carbohydrate-containing foods based on how quickly they raise blood glucose levels compared to pure glucose. Foods with a high GI value cause a rapid spike in blood sugar, while those with a low GI value result in a slower and more gradual increase.

Glycemic Load (GL): It takes into account both the quality and quantity of carbohydrates in a serving of food. It considers the GI and factors in the portion size consumed. It gives us a more accurate representation of how certain foods impact our blood sugar.

Including low-GI and low-GL foods into your diet can benefit those looking to manage their blood sugar effectively. These include whole grains like quinoa or barley, legumes, and non-starchy vegetables like broccoli or spinach.

How To Measure Glycemic Load?

It is calculated by multiplying the GI of a food by the amount of available carbohydrates in a serving and then dividing that number by 100.

For example, an apple has a glycemic index of 40 and contains 15 grams of carbs. (40 x 15)/100 = 6, so the glycemic load of an apple is 6.

This gives a more accurate measure of the impact of food on blood sugar levels. The reason is that it considers both the quality and quantity of carbohydrates in a food.

Foods with a high GL (20 or more) are more likely to cause spikes in blood sugar levels. However, those with a low GL (10 or less) are less likely to cause spikes.

In short, while both GI and GL are measures of a food’s effect on blood sugar levels, GI measures the quality of carbohydrates. At the same time, GL considers both the quality and quantity of carbohydrates in a food serving.

Factors That Affect The GI Of Foods

The GI of a food is influenced by several factors that can impact how quickly it raises blood sugar levels. Let us take a closer look at these factors:

1. Ripeness: The level of ripeness can affect the GI of fruits. The more ripe a fruit or vegetable is, the higher the GI. For example, unripe bananas have a lower GI compared to ripe ones.

2. Processing And Cooking: The way foods are processed or cooked can alter their glycemic response. Generally, cooking methods that break down starches result in a higher GI than consuming them raw or steamed. Similarly, beetroot glycemic index ranges from 32 to 64.

3. Type Of Carbohydrates: Foods with simple carbohydrates, such as sugar and refined grains, tend to have a higher GI than foods with complex carbohydrates, such as fruits, vegetables, and whole grains. This is because simple carbohydrates are quickly broken down and absorbed into the bloodstream.

4. Fiber Content: High-fiber foods tend to have lower GIs because fiber slows down digestion and absorption of carbohydrates.

5. Fat And Protein Content: Including fat and protein in a meal can reduce the glycemic impact by slowing carbohydrate digestion.

6. Food Combination: Consuming high-GI foods with low-GI foods can moderate the overall glycemic response. For instance, adding vegetables or legumes to a high-GI grain dish helps balance out its effect on blood sugar levels.

7. Processing Method: Highly refined grains like white bread have higher GIs than whole grains. It is due to the removal of bran and germ during processing.

8. Way Food Is Prepared: The way you prepare your food also affects its GI value. For example, overcooking pasta increases it is GL while al dente pasta has less GL. Similarly, reheated rice has more GL than freshly prepared rice.

9. Acidity Level: Foods with a high acidity level, like pickles, have a lower GI compared to less acidic foods. This is why breads that contain lactic acid, such as sourdough bread, have a lower GI than white bread.

Understanding these factors allows us to make informed choices when planning our meals for better blood sugar management.

The Importance Of Glycemic Index In Indian Diets

The importance of the GI in Indian diets cannot be overstated. With the occurrence of lifestyle diseases like symptoms of diabetes on the rise, managing blood sugar is necessary for overall health. Following are the benefits of understanding GI:

1. Better Blood Sugar Control: Foods with a low GI value are digested more slowly. This leads to a more steady and constant release of glucose into the bloodstream. This can help sustain stable blood sugar levels and prevent spikes and crashes, beneficial for people with diabetes.

2. Lower Risk Of Lifestyle Diseases: A diet that is high in high GI foods can contribute to the development of lifestyle diseases such as type 2 diabetes, obesity, and heart illness. Consuming low-GI foods can help reduce the risk of developing these diseases.

3. Efficient Weight Management: Low GI foods are more filling than high GI foods, which can help reduce overall calorie eating and promote weight loss or weight management. Additionally, it may contribute to reducing cholesterol levels and reducing the risk of heart disease.

4. Higher Energy Levels: Because low GI foods release glucose more slowly, they provide a more sustained and stable energy source, avoiding the energy crashes that can happen with high GI foods.

5. Better Digestive Health: Low GI foods are often fiber-rich, promoting healthy digestion and reducing the risk of constipation, gas, and bloating.

By prioritizing nutrient-dense whole foods over highly processed options and practicing portion control, individuals following an Indian diet can utilize the knowledge provided by GI values to achieve better blood sugar management and overall health.

Glycemic Index Chart Of Indian Foods

Understanding the GI of different foods is crucial to manage blood sugar levels. The GI measures how quickly carbohydrates in a particular food are broken down and gets absorbed into the blood, triggering a rise in blood sugar levels.

Following is the GI chart for common foods provided by the Sugar Nutrition Resource Centre for your reference:

Low GI (≤55)	Medium GI (56-69)	High GI (≥70)
Lentils (30)	Raisins (64)	Cornflakes (77)
Low-fat natural yoghurt (35)	Pineapple (66)	Rice bubbles (85)
Baked beans (40)	Peach (58)	Watermelon (72)
Skim milk (32)	Corn (60)	Sweet potato (77)
Carrot (35)	Sucrose (table sugar) (65)	Baked potato (93)
Apple (40)	Shortbread (64)	White rice (72)
Plain Spaghetti (42)	Pita bread (57)	White bread (71)
Rolled oats porridge (42)	Brown rice (66)	Water crackers (78)
Whole grain bread (52)	Wholemeal bread (69)	Jelly beans (80)

Please note that the GI value in the table is an average figure from various studies. However, the GI of a specific food can vary significantly within and between individuals, particularly for foods in the medium and high category.

What Are Low GI Foods?

Low GI foods are important to a healthy food chart, especially for those who want to manage their blood sugar levels. The foods low in glycemic index (below 55) cause a gradual hike in blood sugar compared to high-GI foods.

• Whole Grains: These are oats, barley, brown rice, and quinoa. These complex carbohydrates provide sustained energy without causing spikes in blood sugar. These are also high in fiber, protein, and essential minerals.
  
• Legumes: Lentils, chickpeas, and black beans are another excellent choice for those seeking low GI options. Not only do they help control blood sugar levels due to their fiber content, but they also provide plant-based protein.
  
• Fruits: These include berries (such as strawberries and blueberries), apples, pears, and cherries. These fruits contain natural sugars and are the best fruits for diabetic patients as they offer essential nutrients like antioxidants and fiber.
  
• Vegetables: Non-starchy vegetables like cauliflower, broccoli, carrots, and spinach are also low-GI foods that provide essential nutrients and fiber.
  
• Nuts And Seeds: Almonds, walnuts, peanuts, chia seeds, flaxseeds, pecans, pumpkin seeds, sesame seeds, etc, are some of the low GI foods, meaning they have a minimum influence on blood sugar levels compared to high GI foods.

Low GI foods can help adjust blood sugar levels, lessen insulin resistance, and lower the chances of health issues such as type 2 diabetes, heart disease, and overweight problems. 

Consuming a diet rich in low-GI foods can also help you feel fuller for longer periods, aiding in weight management.

What Are High GI Foods?

High GI foods, or foods rich in glycemic index, can lead to a rapid spike in blood sugar levels. These foods have a higher GI value, typically above 70.

Consuming high-GI foods can lead to a sudden surge of glucose in the bloodstream, followed by a quick drop, leaving you tired and hungry again.

• Grains: White bread, white rice, cornflakes, instant oatmeal, rice crackers, and unleavened wheat bread are some grains with a high GI value. These foods are often extremely processed and low in fiber, which can contribute to spikes in blood sugar levels.

• Fruits: Watermelon, pineapple, and mango are some fruits with a high GI value. They are good sources of vitamins and minerals but are also high in sugar. So, consume them moderately.
  
• Vegetables: Potatoes, carrots, beets, and corn are some vegetables with a high GI value. They are good sources of vitamins and minerals, but they are foods high in carbohydrates and you should eat them in moderation.
  
• Sweet And Sugary Snacks: Candy, soda, fruit juice, cookies, cake, and ice cream are high-GI foods that are often high in sugar and low in nutrients.

It is important to note that not all high-GI foods should be completely avoided. In fact, they can be beneficial for athletes or individuals who need quick energy replenishment after intense physical activity.

However, for those looking to manage their blood sugar levels or maintain steady energy throughout the day, it is advisable to choose low or moderate GI alternatives whenever possible.

Who Might Need Foods With Low Glycemic Index?

People trying to normalize their blood sugar levels or manage diabetes may benefit from consuming foods with a low glycemic diet plan. Additionally, foods with a low blood sugar index may also be helpful for people who want to maintain a healthy weight or decrease their risk of heart disease.

Studies show certain groups may benefit from following low-GI diets, including:

1. People With Diabetes Or Pre-Diabetes: These people may greatly benefit from consuming low GI foods in their diet. This is because these foods are easily digestible and absorb more slowly, resulting in a slower rise in blood sugar levels.

Choosing foods with a lower GI can help manage blood glucose levels and avoid spikes that could lead to complications.

2. People Who Are Overweight: Those who are obese may also find value in including low GI foods in their meal plans. These individuals often struggle with insulin resistance, where the body’s cells do not respond effectively to insulin.

Consuming low-GI foods can help improve insulin sensitivity, making it easier for the body to regulate blood sugar levels.

3. People Who Want To Lose Weight: Furthermore, those looking to lose weight might also consider opting for low GI foods. These types of food tend to provide greater satiety and keep you feeling fuller for longer periods of time. This can reduce cravings and overeating, ultimately contributing to weight loss efforts.

4. People With Fatty Liver: Insulin resistance is a leading factor in the development of non-alcoholic fatty liver disease (NAFLD). So, people with fatty livers should include low GI foods in diet plans for fatty liver because they help control blood sugar levels and insulin resistance.

Low GI foods have a slower rate of digestion and absorption, which means they cause a gradual rise in blood sugar levels. This helps prevent spikes in insulin that can lead to insulin resistance and buildup of fat in the liver.

Benefits Of A Low Glycemic Index Diet

A low GI diet can offer numerous benefits for both individuals with diabetes and those looking to manage their blood sugar levels.

1. Weight Loss: A low GI diet can help manage weight. Since these foods are easily digestible, they keep you feeling fuller for longer periods, dealing with cravings and overeating. This can be mainly beneficial for individuals trying to lose or maintain weight.

2. Blood Sugar Control: Foods with a low GI produce glucose slowly into the bloodstream, preventing spikes in blood sugar levels. This helps uphold stable energy levels throughout the day and reduces the risk of complications associated with high blood sugar.

3. Improves Cardiovascular Health: Studies have suggested that consuming foods with a lower GI can lead to better cholesterol and triglyceride levels, ultimately reducing the risk of heart disease.

4. Reduced Risk Of Chronic Diseases: A low GI diet has a connection to a lower risk of type 2 diabetes, cardiovascular or heart diseases, and certain types of cancer.

5. Increased Energy Levels: Eating low GI foods can help deliver a steady source of energy throughout the day, preventing fatigue and improving overall productivity.

6. Improves Digestive Health: A low GI diet promotes overall digestive health by providing steady amounts of fiber. Fiber-rich foods like fruits, vegetables, whole grains, etc., which typically have a lower GI value, help regulate bowel movements and prevent constipation.

Last but not least, it is important that adopting a low GI diet allows for greater food variety. It includes many nutritious options such as whole grains, legumes, non-starchy vegetables, etc., making it easier to follow long-term without feeling restricted or deprived.

Adding more low-GI foods into your daily meals can significantly benefit your complete health and well-being while helping you successfully manage your blood sugar levels.

The Limitations Of Glycemic Index In Blood Sugar

The GI is a useful tool to plan meals that prevent spikes in blood glucose levels after meals. According to the News Medical Life Sciences, there are several limitations to bear in mind when calculating the blood sugar index of foods and planning meals:

1. Ignores Insulin Response: It is important to note that the GI only focuses on the relative increase of blood sugar after a meal and does not consider other bodily responses, such as insulin. One can use the insulin index to measure the insulin response to a meal.

2. Variations In Glycemic Response To Food: The glycemic response to a particular food can vary significantly between individuals, daily and even throughout different points in the day. This is one of the major limitations of the blood sugar index.

It is important to note that several factors can influence the glycemic response to different foods, such as the preparation method used, the variety of fruit, and the ripeness of fruit. 

3. Time Frame Of Glycemic Response: The GI is based only on the glycemic response two hours after a meal and not for periods after that. This is a limitation of the index since, in most people with diabetes, blood sugar levels can remain high for up to four hours after a meal.

It is also worth observing that many factors can influence glycemic response, including meal composition, fat content, cooking methods, ripeness of fruits or vegetables, and even genetics.

While the glycemic index can provide valuable information about how different foods affect blood sugar levels, it is not the sole determining factor when making dietary choices.

It is always best to consult with a health specialist or registered dietitian who can provide personalized guidance based on individual needs and health conditions.

Tips For Managing Blood Sugar Levels With GI

Following are a few tips that you should follow regarding the GI level of foods to manage your blood sugar effectively:

1. Choose Whole Grains: Opt for whole-grain bread, whole wheat pasta, and rice instead of refined versions. Whole grains have a lower GI because they contain more fiber, slowing digestion and releasing glucose into your bloodstream.

2. Include Protein In Your Meals: Protein-rich foods like lean meats, fish, eggs, and legumes can help stabilize blood sugar levels by slowing down the absorption of carbohydrates. This can be especially beneficial when consuming high-GI foods.

3. Add Healthy Fats: Consuming healthy fats from sources such as avocados, nuts, seeds, and olive oil into your meals can further slow digestion and help prevent spikes in blood sugar levels.

4. Do Not Skip Breakfast: Starting your day with a balanced meal with low-GI foods can help regulate blood sugar throughout the day. Consider options like oatmeal topped with berries or Greek yogurt with almonds.

5. Eat Smaller Portions: Consuming smaller meals throughout the day rather than large ones can minimize post-meal spikes in blood sugar levels.

6. Combine Foods Wisely: Pairing high glycemic index foods with low GI counterparts can help moderate their impact on blood sugar levels. For example, enjoying a piece of fruit alongside some nuts or cheese can balance out its effect on glucose release.

7. Stay Hydrated: Drinking plenty of water is important for maintaining overall health and regulating blood sugar levels. You should know how to stay hydrated and drink at least 8 cups of water daily.

Conclusion

The GI, or blood sugar index, provides valuable information about how different carbohydrates affect blood sugar levels. With a range from low to high, it helps us identify which foods have a slower or faster impact on raising blood glucose levels after consumption.

We can maintain stable blood sugar levels throughout the day by opting for foods with a low GI, such as whole grains, legumes, non-starchy vegetables, and fruits like berries.

The benefits of adopting a low-glycemic-index diet extend beyond managing blood sugar levels alone. It may help you lose weight by promoting fullness and reducing cravings for sugary or high-carbohydrate snacks.

For people who need to carefully monitor their blood sugar levels due to conditions like diabetes or metabolic disorders, paying attention to the GI levels becomes even more essential. You can contact our Fitelo experts for personalized diet plans and more guidance.

By considering the concept of glycemic index in our meal planning and consuming various nutritious foods, we can help keep stable blood sugar levels, promote better health, and prevent chronic diseases.

So, next time you make food choices, consider their GI as one factor in your decision-making process for optimal health.

Frequently Asked Questions

Why Are Foods Like Meat And Butter Not On The GI?

Meat and butter are not on the GI because they contain negligible carbohydrates. The blood sugar index, or GI, only measures the influence of carbohydrates on blood sugar levels.

What Are Low GI Foods To Eat?

Some examples of low GI foods are non-starchy vegetables, whole grains, legumes, nuts, seeds, and most fruits with GI levels lower than 55. These foods are slowly digested and absorbed, leading to a gradual and stable rise in blood sugar levels.

What Is A Healthy GI Level?

There is no specific healthy GI level. However, a low GI diet is generally healthy, including foods with a GI of 55 or less. Maintaining even blood sugar levels and avoiding spikes and crashes is important for overall health and well-being.

Can The GI Of Foods Be Used To Lose Weight?

Yes, a low GI diet may help with weight loss as it can assist in controlling hunger and diminish cravings by stabilizing blood sugar levels. However, looking after your overall calorie intake and physical activity when losing weight is important.

What Are The Fruits Low In Glycemic Index?

Some low-GI fruits include cherries, grapefruit, apples, pears, strawberries, plums, peaches, and oranges. These fruits are slowly digestible and gets absorb easily. This leads to a gradual and steady rise in blood sugar levels.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog will help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.