Low Glycemic Index Indian Foods List PDF

To access the Low Glycemic Index Foods List PDF for India, simply click on the download link located at the end of this post. This resource provides valuable information about foods with a low Glycemic Index (GI), which can be beneficial for those looking to manage blood sugar levels and make informed dietary choices. The list includes a variety of foods commonly available in India, helping you plan balanced and diabetes-friendly meals. Download the PDF for easy reference during grocery shopping, meal preparation, and maintaining a low-GI diet tailored to Indian cuisine.

What is the Glycemic Index?

The glycemic index (GI) is a scale from 0 to 100 that measures how quickly a food raises your blood sugar after eating. This scale helps people with diabetes make informed choices about their diet.

High, Medium, and Low GI Foods

High GI Foods:

• GI Value: 70 or higher
• Effect: Causes a rapid spike in blood sugar
• Examples: White bread, sugary drinks, candy

Medium GI Foods:

• GI Value: Between 56 and 69
• Effect: Causes a moderate increase in blood sugar
• Examples: Certain fruits, some types of bread, processed snacks

Low GI Foods:

• GI Value: 55 or lower
• Effect: Causes a slow and gradual increase in blood sugar
• Examples: Whole grains, fruits, vegetables, legumes

Factors Affecting GI Rating

Various factors influence a food’s GI, including:

• The type of carbohydrates
• The amount of fiber
• The amount of fat
• Cooking methods

For instance, high-fiber foods usually have a lower GI because fiber slows down carbohydrate digestion.

How is GI Measured?

To measure GI, a specific amount of food (containing 50 grams of carbohydrates) is given to a group of people. Their blood sugar levels are monitored for 2 hours. This is done in a controlled setting, comparing the food’s effect with a reference food like glucose or white bread, which has a GI value of 100. The test food’s GI is then calculated as a percentage of the reference food’s GI.

Understanding the GI can be crucial for individuals with diabetes in planning meals to manage blood sugar effectively.

Low Glycemic Index Indian Foods List PDF Details

Low Glycemic Index Indian Foods List PDF Overview

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