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Fun Healthy Fact about Food that blow your mind

Macronutrients : Carbohydrates,  As we previously saw (from the previous month Newsletter, the carbohydrates (Energy giving foods) whether simple(glucose, fructose, etc.,) or complex( Starch which is present in cereals, lentils, potatoes, corn, etc.,) on eating bring about a change in the levels of sugar in the blood.

The glycemic response and glycemic index

When a carbohydrate-containing food is eaten there is a corresponding rise and subsequent decrease in blood glucose level known as the glycemic response. This reflects the rate of digestion and absorption of glucose as well as the action of insulin to regulate the blood glucose levels. A number of factors influence the rate and duration of the glycemic response:

The type of sugar that forms the carbohydrate, e.g. fructose, sucrose, and polyols have a reduced glycemic response compared to glucose and maltose
The form of the starch as some are more readily digestible than others
The cooking and processing methods used
Other nutrients in the food (or meal) such as fat, protein, and fiber
The extent of chewing (mechanical breakdown)
The rate of gastric emptying and small bowel transit time (partly influenced by the food
The time of day the carbohydrate is ingested

Glycemic index gives an idea about how fast our body converts the carbs in food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers. Foods with a lower glycemic index raise blood glucose levels slowly compared to a food that scores higher in the index.

Therefore, the smaller the number, the less impact the food has on the blood glucose.

55 or less = Low (good),
56- 69 = Medium
70 or higher = High (bad)

Glycemic Index Can Change

Preparation. Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be.

Ripeness. The glycemic index of fruits like bananas goes up as they ripen.

Other foods are eaten at the same time.  We can bring down the overall glycemic index of a meal by combining high-glycemic index food with lower glycemic foods.

Foods should be eaten keeping in mind their GI thereby helping the check of blood glucose levels for all age groups in all walks life.

Conscious and intelligent eating keeps most of the lifestyle diseases at bay!

Happy eating!!!

…… to be continued

Article writer  Dr Manomani Seenivasan

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