'What is Glycemic Index? High & Low G I foods - Ms. Ranjani Raman'

02:35 May 4, 2023
'We are a carbohydrate eating community and it is important for us to understand how these foods are related to our body’s  response. Glycemic Index  is nothing  but  the  measure  or the ranking of  foods from 1 to 100 depending on how they affect our  blood  glucose  levels. Foods are typically ranked as high, medium and low depending on how they are utilised,  absorbed and released as glucose in the body. based on the glucose  release, our  body secretes insulin,  which is necessary to carry the glucose  into the  cells which is necessary  to provide  us  with the energy to the cells. So we should always include foods that release glucose  slowly  into the blood stream so that  our  body  does not demand  too much of insulin at once. When there are frequent spikes of insulin secretions, or heavy meals at once or  highly  loaded sugary  foods then this can lead to diabetes or other    lifestyle disorders.  High glycemic index  foods  are those  with the ranking of   more than 70 and must be  reduced as much as  possible. These are foods such as polished rice, refined breads, dates, honey, sugars, cornflakes and a lot of other  processed foods.  Low glycemic index foods release glucose slowly and regulates the insulin secretion and decreases the risk of diabetes or any lifestyle disorders.  Most fruits and vegetables are relatively  low  or moderate on GI and must be regulated. however for  better health we may have not included  some amount of  high  GI food s  such as  dates, raisins, water melons and  potatoes and cannot be ignored  so we cannot include them at teh right time with the right  combination of foods. So we should balance the intake with healthy combination of foods after considering their glycaemic  index. Processed foods, refined foods and packed foods definitely contains high glycemic Index and shod be avoided for good health.' 

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