Diabetes is a very common health condition. Here we talk about how a low glycemic diet for diabetes patients will help to regulate the blood sugar levels and what are the benefits linked with it.
What is a low glycemic diet?
A low glycemic diet is a diet that majorly encompasses low-carb foods. Low glycemic foods are the ones that are rich in fibers, do not contain simple carbs and hence do not increase the blood sugar levels. These foods prevent the strong release of insulin and blood sugar level fluctuations after eating.
Notably, the glycemic index measures how much a 50-gram portion of carbohydrate raises blood sugar levels compared to pure glucose, which has a glycemic index score of 100.
So foods that score higher than 70 are considered high-glycemic-index (GI) foods; those that score 55 and under are considered low-GI foods.
What is the glycaemic index?
The glycaemic index (GI) states whether a food raises blood glucose levels quickly, moderately, or slowly. This implies it can be useful to help you manage your diabetes. Distinct carbohydrates are digested and absorbed at different rates. GI ranks how swiftly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.
The GI index passes from 0 to 100 and usually uses pure glucose. It has a GI of around 100, as the reference. Gradually, swallowed carbohydrates have a low GI rating (55 or below). And includes most fruits and vegetables, unsweetened milk, nuts, pulses, some wholegrain cereals and bread.
Studies have shown that opting for low-GI foods can particularly help regulate long-term blood glucose (HbA1c) levels in people with Type 2 diabetes. There is less affirmation to support this in people with Type 1 diabetes, but we know that on a day-to-day basis choosing low GI foods can help keep blood glucose levels steady after eating.
Benefits of Low glycemic Diet for Diabetes-
- Low glycemic index foods help in controlling sugar
- High protein helps in speeding up metabolism results in weight loss
- Lots of fiber control blood glucose and gives a feeling of satiety
- High vegetables fulfill essential nutrient requirements making it healthy without supplement.
Meal Options to include in Low glycemic Diet For Diabetes-
Breakfast
Start your day with healthy breakfast options
- Milk N Oats/ Wheatflakes/ Muesli/Porridge Chopped Fruit
- Whole grain toast with Paneer/Tofu/ Egg –
- Stuffed Paratha With Low Fat Curd (Preferably- Dal Paratha, Muli Paratha, Paneer Paratha, Methi Paratha)
- Besan or moong chilla
- Hard-boiled eggs or omelet
Lunch
- Quinoa Fried Rice with Veggies
- Shahi Paneer Roti
- Dal + Roti
- Vegetable salad
- Egg curry + 1 chapati
- One-Two cups of brown rice, vegetables, salad, and 1 bowl of chana or chicken or whole wheat pasta with vegetables and salad.
Snacks
- Cooked chana, bajra or jowar or fruits or 1 cup of curd.
- Fruits include- apple, orange, papaya, guava, watermelon, black grapes, apricot
- Oatmeal Cookies
- Lentil Pancakes
- Tea+ Almonds
- Guava smoothie
- Sprout/Chickpea Salad
Dinner-
- Stuffed Gobhi Roti + Paneer
- Mix Veg + Multigrain Roti Vegetable Raita
- Anda Masala+ Missi Roti
- Wheat Bread + Hummus
- Caesar salad
You can have these options for your meals if you opt for a low glycemic diet for diabetes regulation.
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