In a recent live interaction with OnlyMyHealth, Dr Chhavi Mehra, Chief Medical Officer at Sugarfit, revealed that overcooking can increase glycaemic index (GI) in foods, which she said could be especially harmful for people with diabetes.
To understand why this happens and how it may impact diabetes patients, we later interacted with Dr Anusha Nadig, Associate Consultant Endocrinologist, Fortis Hospital, Bannerghatta Road, Bengaluru.
Understanding GI And Why It Is Important For Diabetes Patients
Glycaemic Index (GI) is a measure that indicates how quickly a particular food raises blood sugar levels after being consumed. It assigns a numerical value to foods on a scale from 0 to 100, based on how fast they cause blood glucose to rise.
Foods with a low GI (below 50) are digested and absorbed slowly, causing a slow increase in blood sugar, which helps avoid sudden and sharp spikes. Some of the healthy examples include whole grains, non-starchy vegetables, and some fruits.
Foods with a moderate GI, which is from 50 to 70, cause a more moderate rise in blood sugar. Items like whole wheat bread and brown rice fall into this category. They provide a steady release of energy, which helps maintain balanced blood sugar levels.
On the other hand, foods with a high GI, which is from 70 to 100, are digested quickly, leading to rapid spikes in blood sugar followed by sudden drops, which can leave you feeling fatigued. These include foods like white bread, white rice, refined grains, and sugary snacks.
Understanding the GI of foods helps you make informed dietary choices, allowing you to decide whether to consume, limit, or replace certain foods based on their potential impact on your blood sugar levels.
How Overcooking Increases Glycaemic Index (GI) In Foods
Agreeing that overcooking can increase the GI of foods, Dr Nadig explains that this occurs because overcooking breaks down the cell walls of the food, making the carbohydrates more easily digestible. When they are broken down more quickly during digestion, they are absorbed into the bloodstream faster, leading to a more rapid spike in blood sugar levels.
Understanding the GI is crucial in this context. As discussed, the GI measures how quickly a food raises blood sugar, and foods with a low GI are digested slowly. Overcooking, however, can transform a food with a naturally low or moderate GI into one with a higher GI, similar to refined carbohydrates, which cause sharp blood sugar spikes.
Therefore, cooking methods and duration play a crucial role in maintaining the nutritional integrity and GI of food.
Also Read: How Diabetes Can Affect Different Parts Of The Body
Healthier Cooking Choices For Diabetes Patients
Dr Nadig recommends cooking methods like steaming, roasting, and grilling for people looking to regulate their blood sugar levels. She says that these methods of cooking help maintain a lower GI by preserving cell walls and slowing carbohydrate digestion, whereas boiling and overcooking can increase GI.
She further adds that diabetes patients can make healthier choices by selecting low-GI foods, using gentle cooking methods, monitoring portion sizes, and balancing meals with protein, healthy fats, and fibre-rich foods to regulate blood sugar levels and manage their condition effectively.