With India becoming a busier nation as an increasing number joining the working population of the nation, people across metros have adopted the culture of quick snacking & calorie-rich ready-to-eat foods. These in return, increase the incidence of obesity, & also other serious diseases like diabetes[1] , cardio-vascular disorders, etc. Now, with people making an effort to be health-conscious, the latest trend in healthy eating[2] is Low Glycemic Index. With a number of international celebrities like Kylie Minogue[3] , Bill & Hilary Clinton & Sharon Stone[4] jumping on the low GI[5] bandwagon, this is the break-through concept in healthy eating that allows people to take simple steps towards a better lifestyle!
The Glycemic Index[6] (GI) is a ranking of carbohydrates[7] basis their quality & the extent to which they raise blood sugar[8] levels after eating. According to this, the index ranks foods[9] on an ascending scale of 1 - 100 by measuring the rate of release of sugar upon their consumption. Based on this, all carbohydrate sources are classified into three general categories:
- High glycemic index foods (GI 70 or above) that induce an immediate rise in blood sugar
- Intermediate glycemic index foods (GI 55 - 69) that induce an average rise in blood sugar
- Low glycemic index foods (GI 55 or below), that cause a relatively gradual rise in blood sugar
Foods with a high GI value are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. As they cause our blood sugar levels to dip below normal, these lead to more frequent hunger pangs. This could lead to excessive calorie intake and weight gain, possibly causing obesity.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels. As these foods control your blood sugar levels, they regulate your hunger pangs and eating habits. Consumption of low GI foods also helps to prevent unnecessary snacking and excess calorie consumption. This in turn, can help you avoid serious conditions like obesity[10] & cardio-vascular diseases. In addition, it gives sustained energy, allowing you to be active for longer on a physical and mental level.
So, it is simply a matter of eliminating high GI foods that have "bad carbohydrates", and substituting them with low GI foods that have "good carbohydrates"!
Some of our everyday Indian dishes already have the values of Low GI without us even knowing it! Traditional recipes like "Sambhar", a lentil-based soup popular in South India, is a low GI recipe that is extremely healthy & rich in proteins, nutrients and fiber. Rajma & chana are other north India staples that have a low GI index, in western India recipes like usal. If you are fond of Italian and Asian cuisines, you're in luck- Pasta is also a low GI food, along with other Asian favorites like udon noodles and sushi. Along with increasing the consumption of such familiar low GI foods in our diet, below are a bunch of more simple & interesting tips in which you can increase the health quotient of your diet with low GI!
Breakfast cereals: A Low GI breakfast[11] is the best way to start the day as it improves attention span and memory than a high GI breakfast6. Low GI cereals like oats, oat bran and toasted sugar free muesli are great picks with a side of milk or fruit. Oats[12] being a good source of dietary fiber and protein can also be added to milkshakes, parathas, poha to increase the health quotient. Cornflakes should be restricted as they have a very high GI.
- Multi grain bread is the perfect way to shift to a low GI diet as it can be included for sandwiches, sides with soups, etc.
- Low GI Basmati Rice during lunch and dinner is an excellent way to introduce low GI to your meal. We all know how rice is so dear to most of us, but most people opt out of rice as it is high on glycemic index. Low GI Basmati rice lets you enjoy the flavor of Basmati rice while remaining active with a healthy, satisfying feeling. Grilled meat or fish during dinner is another low GI alternative along with your veggies. This will make for a full all-rounded meal, which can be made fun with different gravies and spices.
Low GI is the key buzz word in the healthy eating space. It gives you the options to add "good carbohydrates" to your die in a simple yet effective manner, which increase the health quotient of your diet in a significant fashion. It is essential to ensure that one meal in your day is a low GI one. While breakfasts can comprise of oats and muesli, lunch and dinner can include brown bread & low GI rice, or other cereals like wheat or millets and snacking options can be low GI fruits, nuts an protein rich foods like chana.
- Snack bars are some great snacking options in between meals. These are important to keep blood sugar levels steady in between meals. Along with that, nuts like walnuts, almonds, cashews and peanuts are also low in GI.
- Frozen low fat fruit desserts are safe bets for dessert for your diet. If you crave Indian desserts like rice kheer, opt for Low- GI rice when preparing the same with minimal amount of sugar.
- Certain fruits & vegetables can be increased in your diet to gain more from Low GI, and these are namely fruits like apples, cherries, plums, pears, peaches, grapes, oranges, strawberries, prunes and kiwi[13] fruit, and vegetables such as peas, carrots, cauliflower, cabbage, tomatoes, lettuce, chillies, onions and sweet potatoes.
References
- ^ diabetes (timesofindia.indiatimes.com)
- ^ healthy eating (timesofindia.indiatimes.com)
- ^ Kylie Minogue (timesofindia.indiatimes.com)
- ^ Sharon Stone (timesofindia.indiatimes.com)
- ^ low GI (timesofindia.indiatimes.com)
- ^ Glycemic Index (timesofindia.indiatimes.com)
- ^ carbohydrates (timesofindia.indiatimes.com)
- ^ blood sugar (timesofindia.indiatimes.com)
- ^ foods (timesofindia.indiatimes.com)
- ^ obesity (timesofindia.speakingtree.in)
- ^ breakfast (timesofindia.indiatimes.com)
- ^ Oats (timesofindia.indiatimes.com)
- ^ kiwi (timesofindia.indiatimes.com)
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