Essential Nutrients Archives - Page 5 of 7

Carbohydrates are the largest source of calories in the average diet and usually constitute 40-45% of total caloric intake. Once eaten, carbohydrate-containing foods are broken into glucose and will raise blood glucose levels. However, different carbohydrate foods affect blood glucose levels at different rates. The glycemic index of a food is an indication of how rapidly blood glucose levels rise after consumption. The Glycemic index of each carbohydrate food ranges from 1 to 100. Pure glucose produces a fast and highest rise in blood glucose levels and has been given a GI of 100. Glucose is used as a reference for measuring the GI of other foods. Spaghetti raises blood glucose levels only 41% as much as glucose, so it has a GI of 41 The Glycemic index of foods is measured by comparing their ability to raise blood glucose levels in reference to glucose and is expressed as a percentage. This is generally done by giving 50 grams of carbohydrate food (test) and 50 gram of glucose (reference) and comparing post-ingestion plasma glucose response. Food's Glycemic Index (GI) is a scale that ranks carbohydrate-containing food or drink by how much it raises blood sugar levels after consumption. Food with a high GI increase blood sugar higher and faster than foods with a low GI. Raise in blood glucose levels after eating carbohydrates food of different glycemic index Foods with a high GI produce a fast, high rise in blood glucose levels. Foods with a low GI produce a slower, lower rise in blood glucose levels. Factors Affecting Glycemic Index of Foods The glycemic response to ingested foods depends not only on the glycemic index of the foods but also on the nutrient content and method of preparation. The Glycemic index of foods is affected by several factors such as particle size, nature of the starch, pH, ripeness, dietary fiber, fat, and protein content. Cooking methods and time also alters the glycemic index of foods. Common factors that affect the glycemic index of foods are; The amount of water-soluble fiber present lowers the GI Types of sugar present; fruit sugar (fructose) and milk sugar (lactose) both have a lower GI than sucrose (table sugar). Fat and protein content of foods lower the GI The type of starch present The physical form of food, e.g., ripeness- riper fruit has a higher GI The amount of cooking and processing usually increases the GI The acidity of food, e.g., adding lemon juice to food decreases the GI Types of Food Based on the glycemic index, carbohydrates foods can be categorized into three main groups; Low glycemic index (GREEN): GI 55 or less Medium glycemic index (YELLOW): GI 56-69 High glycemic index (RED): GI >70 Some carbohydrate-containing foods and drinks such as green vegetables, lemons, and some low carbohydrate drinks have so little carbohydrate that they do not have a glycemic index value. These food and drinks do not impact the blood sugar of people with diabetes. Glycemic Index and Consumption Recommendation Green: Go, Yellow: Caution, and Red: Stop and think While choosing carbohydrate foods, diabetic patients should aim for low or moderate GI options whenever possible. Choosing low or moderate GI foods helps to keep blood glucose levels stable. The benefits of consuming a low glycemic index diet; Decrease the risk of type 2 diabetes and its complications Decrease the risk of heart disease and stroke Feel full longer Maintain or lose weight Glycemic Index and Diabetes There is a close relationship between glycemic index and diabetes. High glycemic index foods result in higher, more erratic blood glucose levels. Low GI foods help control diabetes by producing lower, more stable blood glucose levels. If you have a craving for high GI foods, eat a very small amount of high GI food or eat them with low GI foods or with a source of protein whenever possible. This will bring down the average GI of the meal. Glycemic Index of Selected Foods A person should prioritize low glycemic index foods compared to medium and high ones. Glycemic index of foods (source) Most non-starchy (or free) vegetables (e.g., tomato and lettuce) have not been assigned a GI because they have very little carbohydrate and have minimal effect on blood sugar. FoodsLow Glycemic Index (≤55)Medium Glycemic Index (56 to 69)High Glycemic Index (≥70)BreadHeavy mixed grain breads, spelt bread, sourdough bread, tortilla (whole grain)Chapati (white, whole wheat), flaxseed/linseed bread, pita bread (white, whole wheat), pumpernickel bread, roti (white, whole wheat, rye bread (light, dark, whole grain), wheat bread and whole wheat breadBread and naan made from white, whole wheatCerealsOat barn, oat (steel cut)Oats (instant), Oats (large flake), and Oats (quick)Different brands of cereals (check the label)GrainsBarley, bulgur, mung bean noodles, pasta (Al Dente, firm), pulse flours, quinoa, rice (converted, parboiled) Basmati rice, brown rice, cornmeal, couscous, rice noodles, white rice, wild riceJasmine rice, millet, sticky rice, and white rice (instant)OthersPeas, popcorn, sweet potato, winter squash Beets, corn, french fries, parsnip, potato (red, white, cooled)Carrots, potato (instant mashed), potato (red, white, hot), pretzels, rice cakes, and soda crackers.FruitsGrapefruit, apricot, peach, apple, plum, pear, orange, strawberries, grapes, banana, mango, dates, fruit juiceSultanas, paw paw, raisins, pineapple, cherrieswatermelon, rockmelon (cantaloupe)