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How to control diabetes? Diabetic patients take lifelong medication to control blood sugar. However, diabetes can be controlled with a healthy diet and regular exercise. Doctors and experts advise diabetic patients to take special care of food and drink.
Diabetics are often advised to eat foods with a low glycemic index. If you are a diabetic, you are familiar with this term. In this article, we will tell you what the glycemic index is, what foods fall under its ambit, and most importantly, its contribution to the health of diabetics. (Photo courtesy of iStock)
What is glycemic index?
According to diabetes.org, the glycemic index (GI) measures how slowly, quickly, or very quickly a food or drink raises blood sugar. Every food has a glycemic index number, and with this you can better understand which ones are good for you and which ones are bad for you. This simply means that those with a higher GI can raise blood sugar faster and those with a lower GI can raise it more slowly.
Low GI: 1 to 55
Medium GI: 56 to 69
High GI: 70 and above
Oats
Oats have a GI score of 55, making them a perfect choice for breakfast. Oats also contain beta-glucan, a type of fiber that has many health benefits. Most importantly, it’s easy to make and it’s delicious too.
Milk
Skimmed milk has a GI of 37, while full fat milk has a score of 39. You can eat porridge made from milk in the morning. Most importantly, milk is a good source of calcium, which is essential for strong bones. Low-fat soy milk can have a GI of 17 to 44, making it a good choice.
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Chickpeas
One cup of chickpeas contains 11.8 grams of protein and 10.6 grams of fiber. Apart from this, it is also a good source of calcium, potassium and vitamin B-9. Chickpeas have a GI score of 28, making them a low carbohydrate source.
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carrot
Carrot has a GI score of 39 and is therefore a great food for diabetics. In addition, carrots are a good source of beta-carotene and potassium. Carrots are great for eye and brain health. Carrots have antioxidant properties, which protect the body from free radical cells.
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Beans
Rajma has a GI score of 24, making it an ideal food for diabetics. One cup of kidney beans gives you 13.36 grams of protein and 11 grams of fiber. Rajma is low in fat and high in potassium.
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Other Low GI Foods
In addition, green vegetables, most fruits, pulses, quinoa, wheat bread, sweet potatoes, etc. have a low GI score. If you want to control your blood sugar, you should consume these things.
Note: This article is for general information only and no medical treatment is claimed. Always consult your doctor for more information and make appropriate changes as per his advice.
