What Is Glycemic Index?
Even when two people consume the same food containing 400 calories, their blood sugar levels may not increase in the same way. In one person, the blood sugar level may increase more. Some foods that are marketed or considered healthy can also have the potential to increase blood sugar levels.The foods that have been part of our culture and have been grown in our own soil can also be considered while choosing food for diabetes. Although 400 calories are still 400 calories, the reason why blood sugar levels can increase differently in different people is related to several factors, including the glycemic index.Glycemic index refers to the food composition, including whether it contains simple carbohydrates or complex carbohydrates and what other foods it is combined with.
What Is a Low Glycemic Index Food?
The glycemic index indicates how quickly blood sugar levels increase after eating a particular food. Foods with a glycemic index up to 55 are considered low-glycemic-index foods. Foods with a glycemic index between 55 and 70 are considered medium-glycemic-index foods, while foods above 70 are considered high-glycemic-index foods.For people with diabetes, it is useful to consider the glycemic index while choosing foods. It is also important to consider which foods should be eaten, which foods should be taken in moderation, when they should be eaten and what foods they should be combined with.
Breakfast Options for People With Diabetes
Idli and dosa have been part of our breakfast habits since childhood. Non-vegetarians can have eggs and egg salad. Vegetarians can choose sprouts salad. Moong pulses can be added to sprouts, along with almonds and walnuts. People who follow intermittent fasting and are trying to lose weight can also choose low-glycemic-index foods when their eating window begins. Eating tea and biscuits can cause a sugar spike and may also slow down the weight-loss process.Sprout salad, almonds and walnuts can be combined with curd or buttermilk. Pesarattu made from moong dal is also a low-glycemic-index food option. Idli made with urad dal or vana kudumu can also be considered, without adding rava.
There are many breakfast options available. It is easy to choose bread because it is convenient, but it is better not to develop that habit. Masala dosa, rava upma and foods made with maida are better avoided by people with diabetes.
Why Is a Healthy Breakfast Important?
Starting the day with a healthy breakfast is beneficial. When food contains slow-release carbohydrates, the carbohydrates are released more slowly after eating. Food also stimulates hormones in the body. Therefore, starting the day with low-glycemic-index foods is a good choice.
Mid-Morning Snack Options
If you feel hungry around 11 AM, fruits such as guava, papaya, apple, pomegranate and orange can be taken as snacks.
What Can Be Eaten for Lunch?
For a meal, familiar foods such as rice and vegetables can be included. Vegetables such as green beans have a low glycemic index. Vegetables can have a glycemic index of around 20. White rice has a higher glycemic index, so choosing brown rice can be a better option.Brown rice, millets and quinoa can also be considered. Taking these foods for a longer period may provide benefits such as weight loss, reduction in overweight and fewer insulin spikes. Choosing foods containing complex carbohydrates is also good for health.Brown rice can be combined with a bowl of green lentils and plenty of vegetables. Potato is a direct source of starch, so it should be limited. Vegetables such as okra, brinjal and beans can also be included.
Evening Snack Options
Groundnuts are a good option for an evening snack. Roasted chana can also be taken as a protein source and can help keep the stomach full.
What Should People With Diabetes Eat for Dinner?
Many people have questions about what they should eat at night. During the day, we consume meals, but at night the body prepares itself for rest and metabolism becomes slower. Compared with the daytime, the body does not require as many calories at night. Therefore, it is better to have a light dinner.A small meal such as Java can be taken. Wheat bran can also be combined with plenty of vegetables. Vegetable soups can be an option for people who want to lose weight. Vegetable lentil soups contain protein and vitamins.
How Can Roti Be Made More Nutritious?
Sorghum and munagaku pappu can be added to roti. Wheat flour can also be made more nutritious by grinding wheat together with soya beans.For post-menopausal women and adults who want to improve bone strength, ingredients such as sesame seeds, lettuce, fenugreek and munagaku can be added to wheat flour. Adding these ingredients to wheat roti can make it more nutritious and may also reduce its glycemic index.
Healthy Food From Foods Available at Home
Healthy food can be prepared using vegetables, cereals and pulses that are available in our homes. There is no need to import and consume special food items. Food should be fresh and nutritious, and moderation is very important.
What Can People With Sugar Cravings Do?
Some people experience sugar cravings. For those who find it difficult to avoid sweets and have a habit of compulsive eating, a small fruit can be taken. Alternatively, two small pieces of dark chocolate can be taken.Natural sweeteners and low-glycemic-index foods can also be considered. For example, raw mango has a lower glycemic index. As mango ripens, its glycemic index increases. Therefore, eating ripe mango may have a greater chance of increasing blood sugar levels.
Can Food Preparation Change the Glycemic Index?
The glycemic index can change depending on how food is prepared and cooked. It is not enough to simply consider whether a particular food is healthy. We also need to pay attention to how the food is prepared and what it is eaten with.Fruit juice can have a higher glycemic index. Therefore, how we consume a particular food is also important.
What Foods Should Be Combined Together?
Instead of eating an orange alone, taking it with a glass of buttermilk can reduce its glycemic index. During a main meal, rather than eating a large quantity of rice with very little curry, it is better to have a limited quantity of rice along with dal and vegetables. Taking dal or thin lentil soup provides protein. When combined with some vegetables and rice, it can help prevent a significant increase in blood sugar levels.
Conclusion
People with diabetes should consider the glycemic index when choosing their food. Breakfast options can include sprouts, nuts, eggs, pesarattu and idli. Fruits, groundnuts and roasted chana can be considered for snacks. Brown rice, millets, quinoa, lentils and vegetables can be included in meals, while dinner should be kept light. Along with the quantity of food, the method of preparation, cooking method and the foods combined together are also important when planning food for diabetes.
