If you want to lose weight, you’ll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!
Glycemic Index Table:
So, for simplicity’s sake, I propose to place carbohydrates in one of two categories: “good carbohydrates” (with a low glycaemic index) and ”bad carbohydrates” (with a high glycaemic index). This is the distinction which, as you will discover in the following chapters, will enable you to pinpoint, among other things, the reasons why you may be overweight.
Bad Carbohydrates
These are all the carbohydrates whose absorption leads to a large rise in blood glucose. This applies to table sugar in whatever form (on its own or combined with other food stuffs, as in cakes). The classification also covers all processed carbohydrates, such as white flour and white rice, and also alcohol (particularly spirits), as well as potatoes and corn (maize).
Good Carbohydrates
Unlike the carbohydrates mentioned above, “good carbohydrates” are those which are only partly absorbed by the body, and which therefore produce a much smaller rise in blood glucose level. They include whole cereals (unrefined flour, for example), wholegrain rice and some starchy foods, such as lentils and broad beans.
Most importantly, they also include most fruits, and all the vegetables which are classified as fibre
(leeks, turnips, lettuce, green beans, etc.) and which all contain a small quantity of glucose.
Glycaemic Index Table consists of a food with low glycaemic index, Intermediate Glycaemic index and High glycaemic index.
Low Glycaemic Index Foods :
The low glycaemic index food should be the first meal of the day. These foods should be planned in the daily meal of the patient. The common low glycaemic index foods are Soyabeans, All lentils (daals), All beans, Baked beans in tomato sauce, Brown rice with lentils, Jastic white Rice, All citrus fruit, All deciduous fruits like Apple, plum, peach, pear etc, Pasta, etc.
Intermediate Glycaemic Index Foods :
These types of foods are given in combination with low glycaemic index foods or are given after exercise.
These foods comprises Basmati Rice, Baby potatoes with skin, Beet root, Tropical fruits like mango, banana, pineapple, litchis, etc, Table sugar (Sucrose), Jams, Dried Fruit Raisins, Dates, Digestive biscuits, Rye bread, etc.
High Glycaemic Index Foods :
These foods are planned only to correct the low blood glucose level in certain patients or during and after any sports activity for immediate energy release. The foods with high glycaemic index includes-Glucose, Honey, White bread/brown bread, Whole corn flakes, Squashes and pumpkins, Potatoes-boiled, mashed, baked and fried, Noodles, Watermelon, Drinks, Boiled and jelly sweets.
Therefore, the Glycaemic Index is determined in regard to the quality of the carbohydrates rather than the quantity. Foods high in fat as protein does not cause the blood glucose level to rise much. Recent studies have shown that large number of people with diabetes also do regular exercise, eat more fibres and less saturated as trans fat (partially hydrogenated oils), maintain their blood glucose level under control.
Factors such as cooking, processing, etc may effect a food’s glycaemic index. Foods particularly sensitive to these factors include bananas, rice and potatoes. It has been noted that in under ripe banana, the glycaemic index is 43 while in over ripe bananas, the glycaemic index is 74 degree in under ripe bananas the starch constitutes 80-90 percent of the carbohydrates contents, which as the banana ripens changes to free sugars.
See Also
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