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Glycemic Index

KalTame Advantages Types Living with Diabetes
The rise of blood sugar after a meal does not only depend on the amount of carbohydrate consumed, but it also depends on the rapidity of absorption of carbohydrate. This speed of absorption varies with the fibre content, phytate, tannins and enzyme inhibitors.
The ability of the food item to raise the blood sugar is measured in terms of glycemic index. Diabetics prefer low glycemic foods.
Glycemic Index of common foods:
Item Glycemic Index
Cereal Products
Bread 70
Millets 71
Rice (white) 72
Wheat (paratha) 70
Breakfast snacks
Pongal 55
Pesarattu 60
Upma 75
Idli 80
Chole 65
Sprouted green
Gram 60
Sundal 80
Dairy products
Milk 33
Ice-cream 36
Curds 36
Groundnuts 13
Potato chips 51
Item Glycemic Index
Apple 39
Banana 69
Orange 40
Brown beans 79
Frozen beans 51
Potato 70
Sweet potato 48
Yam 51
Beetroot 64
Dried legumes
Soya beans 43
Rajmah 29
Bengal gram 47
Green gram 48
Black gram 48
Fructose 20
Glucose 100
Maltose 105
Sucrose 59
Honey 87
Source: Srilakshmi, B. Fourth Edition, (2002), Dietetics.
Foods with low glycemic index:
  • Food rich in fat and protein like, ice creams, groundnut and milk have low glycemic index. But they are not recommended for diabetics because of their high calorie content
  • Pulses (like Soya beans, Rajmah ) which have high protein have low glycemic index than cereals (like rice, wheat)
  • Soluble fibre such as beans
  • Fructose produces lower rise of blood sugar than glucose
  • Chapattis which need chewing have lower glycemic index than "wheat kanjee"
Diabetes / Glycemic Index / KalTame Advantages / Types / Living with Diabetes
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