Ever wonder what runs your body throughout the day? It all depends on what type of fuel is fed into it. Whether it's a big meal or a small one, the body works off a delicate balance of carbohydrates, proteins, and fats. What if your everyday choices were one of a kind, allowing your energy to either energize or drain?

Carbohydrates are often infamous, especially concerning diabetes, as they are perceived as a slow poison. Should that be the case? Carbs can be both nourishment and menace depending on the kind you choose. The Glycemic Index (GI) can enlighten this mystery. GI classifies food items based on their impact on blood sugar levels after consumption. It's not about going out and being fearful of carbohydrates, it’s more of a smart choice for your body and blood sugars.

 Now you may ask what is GI or Glycemic Index? 

It is the scale of 0 to 100 which quantifies how fast carbohydrate-containing foods increase blood sugar. The same carb may be scored differently in a category for food depending on the speed at which it increases the level of blood sugar. Foods that are low in GI take a long time to raise blood sugar, and this is advantageous to diabetic patients among others.

Foods containing a low GI take longer to raise blood sugar and are incorporated into the dietary plan for people who wish to keep blood sugar levels stable.

Foods fall into one of three categories:

• Low GI: Between 1 and 55 

• Medium GI: Between 56 and 69 

• High GI: Between 70 and 100

High-GI foods are blamed for a sharp increase in blood sugar levels. Ingestion of food with a low GI may prevent unpredictable upward trends in blood sugar levels.

GI v/s GL

Glycemic load (GL) is another way to be aware of glucose. In this approach, GL considers both the GI of a food and the serving size you eat. To calculate GL,

If the result is:

• Low GL: 1 to 10

• Medium GL: 11 to 19

• High GL: 20 or above

Unlike GI which is always constant, Glycemic Load can vary. There are factors which can influence GL or Glycemic Load, which are:

• How much quantity of a particular food you are consuming

• Including high-protein or high-fiber foods might help to reduce the glycemic load of the meal.

• Eating your food in order of Vegetables, Protein, and then carbohydrates can help reduce the blood sugar spike.

But, GI and GL should not be the sole basis for one's choice of food. The fact that a certain kind of food rates low in GI does not necessarily mean that it is healthier, nor should it give one license to eat more of it. 

For example, potato chips have a lower GI than oatmeal and are similar to green peas, but oatmeal and green peas are much better sources of nutrition. The GI for watermelon is 72 and for donuts, it is 76, but watermelon GL is 5 and that of donuts is 17; this shows that even the two foods with close GI value their GL can be very different and may give a closer picture of nutritional value.

What to Eat?

While the differentiation is clear, people are always confused about what fruit is low GI and which fruit, or vegetable is not low GI. We will be discussing the GI and GL of most common vegetables, pulses, fruits, etc.

Food	Glycemic Index (GI)	Glycemic Load (GL)
Vegetables
Cabbage	10	1
Potato (boiled)	78	16
Brinjal	15	1
Okra	20	1
Cauliflower	15	1
Spinach	15	1
Bitter Gourd	25	3
Fruits
Apple	36	6
Kiwi	50	7
Orange	43	5
Banana (Ripe)	30	11 to 13
Banana (Raw)	51	10
Guava	12	1
Watermelon	72	5
Melon	65	4
Mango	51	8
Pulses
Lentils (Boiled)	32	5
Chickpeas	33	3
Kidney Beans	24	7
Green Gram (Mung)	38	4
Black Gram (Urad)	43	7
Pigeon Pea (Toor Dal)	29	4
Black-Eyed Peas	42	9
Red Lentils	30	5
Cereals and Millets
Sorghum	70	46.5
Rice	70	56
Maize	52	15
Wheat	45	26.8
Oats	55	10.8
Barley	40	10.2
Rye	56 to 69	23.6
Bajra	55	6.06
Yellow Corn	65	10.5
Cornflakes	85	55.3
Dairy Products
Milk	32	1.3
Curd	45	10.3
Goat Milk	24	1.1
Cheese	<50	Low
Mozzarella	0	0
Paneer	30	5 to 9
Butter	Low	Low

Recipes to Reduce Sugar Levels while Consuming Your Favorite High GI-GL Foods

• Mango Spinach Salad

Ingredients:

• 2 cups spinach leaves

• 1 ripe mango, diced

• 1/4 cup red onion, sliced

• 1/4 cup roasted peanuts or almonds

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

Preparations:

• Combine spinach, mango, and red onion in a bowl.

• Top with peanuts or almonds.

• Whisk olive oil, lemon juice, salt, and pepper; drizzle over salad.

• Toss gently and serve.

• Anjeer Barfi 

Figs are known worldwide for their health benefits, particularly for helping manage diabetes by aiding digestion. You can enjoy figs in the form of fig barfi, a popular Indian sweet that contains no refined sugar, making it ideal for diabetics.

Ingredients:

• 175 grams of diced figs  

• 75 grams of seedless dates  

• 50 grams of raisins  

• 50 grams of chopped pistachios  

• 50 grams of chopped cashews  

• 50 grams of chopped almonds  

• 4 tsp of ghee  

Preparations

• Begin by blending the figs, dates, and raisins into a smooth paste. Make sure not to add any water while grinding.  

• Heat a pan on medium heat, add 2 teaspoons of ghee, and roast the cashews, almonds, and pistachios until they turn a light golden color. Set them aside.  

• In the same pan, add the remaining ghee and cook the fig paste on low heat for about 7-8 minutes, stirring constantly.  

• Once the paste is cooked, mix in the roasted nuts and cook for another 3-4 minutes, stirring well.  

• Remove from heat and pour the mixture onto a greased tray or plate, spreading it evenly to form a thick layer. Allow it to set for 2 hours.  

• Once set, cut the mixture into your preferred shape.

• Apple Rabdi

Fruits are naturally sweet, making them ideal for diabetic-friendly desserts. Here's a simple recipe for sugar-free Apple Rabdi:

Ingredients:

• 50 grams of chopped almonds  

• 3 cups low-fat milk

• 3/4 cup grated apple (with skin)  

• 1/4 tsp cardamom powder  

• A pinch of nutmeg (jaiphal) powder

• 1 tsp stevia 

Preparations:

• Boil the milk in a non-stick pan, then simmer for 10-15 minutes while stirring.  

• Add the grated apple and simmer for another 2-3 minutes. 

• Stir in cardamom and nutmeg, then turn off the heat and let it cool. 

• Once cooled, mix in the sugar substitute and refrigerate for an hour.

Conclusion

Understanding the Glycemic Index (GI) and Glycemic Load (GL) is essential for making informed food choices, especially for managing blood sugar levels. By focusing on low-GI foods and balancing your meals with high-protein or high-fiber ingredients, you can prevent rapid spikes in blood sugar. However, GI and GL are not the only factors to consider when assessing the nutritional value of food. A holistic approach that includes nutrient-rich options is key to overall health.

At Muditam, we prioritize helping you achieve balanced blood sugar levels naturally. At Muditam we provide diabetes experts to guide you with personalized solutions to support your health journey. Visit us at Muditam Ayurveda for more information and take control of your health today