Understanding GI and Why It Matters for Diabetics
According to Dr Anusha Nadig, Associate Consultant Endocrinologist, Fortis Hospital, Bannerghatta Road, Bengaluru (India), the glycemic index (GI) is a measure of how quickly a particular food raises blood sugar levels after it is consumed. The index assigns a numerical value to foods on a scale of 0 to 100, based on how quickly they cause blood sugar to rise.
Foods with a low GI (under 50) are digested and absorbed slowly, causing a gradual rise in blood sugar levels, helping to avoid sudden spikes. Some healthy examples include whole grains, non-starchy vegetables and some fruits.
Foods with a moderate GI, between 50 and 70, cause a more moderate rise in blood sugar levels. They provide a steady release of energy, helping to maintain balanced blood sugar levels.
On the other hand, foods with a high GI, between 70 and 100, are digested quickly, leading to a spike in blood sugar followed by a sudden drop, which can leave you feeling tired. These foods include white bread, white rice, refined grains, and sugary snacks.
Understanding the GI of foods helps you make dietary choices and allows you to decide whether to consume, limit, or substitute certain foods based on their potential impact on blood sugar.
How does overcooking increase the glycemic index (GI) of foods?
Overcooking breaks down the cell walls of foods, making carbohydrates easier to digest, says Dr. Nadig. When they are broken down more quickly during digestion, they are absorbed into the bloodstream more quickly, leading to a quicker spike in blood sugar.
The GI measures how quickly a food raises blood sugar levels, and low GI foods are digested slowly. However, overcooking can convert naturally low or medium GI foods into higher GI foods, similar to refined carbohydrates, causing a spike in blood sugar levels. Therefore, cooking method and time play an important role in maintaining the nutritional integrity and GI of a food.
Healthier Cooking Options for Diabetics
Dr Nadig recommends cooking methods such as steaming, roasting and baking for those looking to regulate their blood sugar. These cooking methods help maintain a lower GI by preserving cell walls and slowing down the digestion of carbohydrates, whereas overcooking can increase the GI.
Diabetics can make healthier choices by choosing low GI foods, using gentle cooking methods, monitoring portion sizes, and balancing meals with protein, healthy fats, and fiber-rich foods to regulate blood sugar levels and effectively manage their condition.
