When it comes to diabetes, planning meals can be a task. Deciding what to eat and foods to avoid can take a significant amount of time and effort. But they are an important part of diabetes management and care. However, in a live interaction with OnlyMyHealth, Dr Chhavi Mehra, Chief Medical Officer at Sugarfit, offered practical insights into meal planning for diabetes patients. She highlighted the importance of understanding the Glycaemic Index (GI) of foods, explaining how incorporating GI counting into daily meal planning can simplify diabetes management and improve overall control of blood sugar levels.
What Is Glycaemic Index (GI)?
According to the doctor, the GI is a measure that determines how quickly certain foods raise blood sugar levels. It ranks foods from 0 to 100, with lower values indicating slower digestion and absorption, leading to more stable blood sugar levels. On the contrary, foods with a higher GI raise blood sugar faster, making it difficult for diabetes patients to manage their condition better.
Therefore, the GI plays a crucial role in managing diabetes, as post-meal blood sugar spikes are a significant concern, especially in countries like India, where meals tend to be rich in simple carbohydrates.
How Can Counting Glycaemic Index Help Manage Diabetes Better?
As discussed, the GI is a measure ranging from 0 to 100, with a lower value ensuring a stable blood sugar level.
Therefore, foods with a GI below 50 are considered low-GI and are digested slowly, preventing sudden spikes in blood sugar, Dr Mehra shared. Examples of such foods include whole grains, non-starchy vegetables, and certain fruits.
Foods with a GI between 50 and 70 are categorised as moderate-GI foods. These are digested at a moderate pace, resulting in a slower rise in blood sugar compared to high-GI foods. Examples include whole wheat bread and brown rice.
Foods with a GI above 70 are said to be high-GI, meaning they are digested quickly, causing a rapid spike in blood sugar, followed by a "crash" in energy. Some of the common examples are white bread, white rice, sugary snacks, and other refined grains.
Choosing foods that are low to moderate GI is a great way to manage your meals better, especially if you are diabetic.
Understanding Good And Bad Carbs
There is a common misconception that all carbohydrates are bad. However, Dr Chhavi clarified, saying that it's not the carbohydrates themselves that are bad, but the type of carbohydrates that matter.
Simple carbohydrates, like white rice and refined flour, are digested quickly and can cause rapid blood sugar spikes, making them less suitable for people with diabetes.
On the other hand, complex carbohydrates, like whole grains, legumes, and certain millets, take longer to digest and are healthier choices. These include legumes such as rajma and chhole, which also have a low GI, even though they are rich in carbs.
Moreover, Dr Mehra shared that adding fibre to meals can lower the GI of foods. For instance, mixing whole grains with fibre-rich vegetables like spinach or fenugreek in chapati dough can reduce blood sugar spikes, she shared. Similarly, pairing foods with high fibre content—like quinoa, oats, and jowar—with other ingredients helps regulate blood sugar levels, she added.
Also Read: How Diabetes Can Affect Different Parts Of The Body
Additional Tips To Manage GI
By now, you have probably understood the role of GI and why it is important to choose foods with low GI. However, there are certain additional factors that you should consider while watching GI levels in your foods. These include:
- Avoid processed foods, as processing often increases the GI.
- Portion control is key, as eating large portions of high-GI foods can significantly increase carbohydrate content, leading to spikes in blood sugar.
- Avoid overcooking foods as it can increase their GI.
- Opt for raw or minimally cooked vegetables and grains.
Remember, by understanding the GI and making informed food choices, people with diabetes can better manage their condition and maintain stable blood sugar levels throughout the day. Additionally, regular monitoring and exercising are other key aspects of diabetes management.