Managing Diabetes with Low Glycaemic Index & Glycaemic Load Food

Living with diabetes requires an understanding how different foods impact blood sugar levels. Two important concepts that can help in making informed dietary choices are the Glycaemic Index (GI) and Glycaemic Load (GL). Understanding and utilizing these concepts can significantly improve diabetes management and overall health.

What is the Glycaemic Index?

Glycaemic Index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels. It indicated the quality of the carbohydrate in food. Foods are ranked on a scale from 0 to 100, with higher values indicating a higher blood sugar spike. Foods rich in complex carbs will have a lower GI.

Lower the GI, Smaller the Glucose Spike

Low GI foods are digested and absorbed more slowly, causing a gradual rise in blood sugar. This is ideal for managing diabetes as they help maintain stable blood glucose levels.

Calculation of GI: The GI is calculated by comparing the area under the blood glucose response curve (AUC) after consuming a test food to the AUC of a reference food (usually glucose or white bread). The formula is:

GI = (AUC of test food / AUC of reference food) * 100

There is an international classification for GI that categorises food to have a low, medium or high GI. 

 

What is Glycaemic Load?

While GI provides useful information, it doesn’t account for the portion size and the total carbohydrates in food. This is where Glycaemic Load (GL) becomes important. GL considers both the GI and the total carbohydrate content in a typical serving. It provides a more accurate picture of a food’s impact on blood sugar. 

GL calculation  =  GI × Carbohydrate (grams) / 100

International classification for GL:

 

Why both GI and GL matter?

Focusing solely on GI might be misleading. For instance, watermelon has a high GI, but because it contains very few carbohydrates per serving, its GL is low. Combining both metrics provides a comprehensive understanding of how foods affect blood sugar.

Benefits of Low GI & GL Foods in Diabetes Management

1. Better Blood Sugar Control: Low GI and GL foods prevent spikes in blood sugar levels, aiding in better long-term diabetes management.

2. Avoiding or reducing medication: Managing diabetes with a low GI and GL diet will reduce the need for diabetes mediation such as tablets or insulin. 

3. Reduced Risk of Complications: Stable blood sugar levels reduce the risk of diabetes-related complications such as heart disease, neuropathy, vision loss from retinopathy.

4. Improved Satiety: Low GI foods tend to be more satiating, helping to control appetite and support weight management, which is crucial for diabetes control.

5. Enhanced Energy Levels: Avoiding rapid blood sugar fluctuations can help maintain consistent energy levels throughout the day.

Glycaemic Index and Glycaemic Load of Popular Indian Foods

To make more informed choices, here are the GI and GL values of some popular Indian foods:

 

Introducing Ruby Roti: The Ultimate Lowest GI and GL Roti!

For those managing diabetes, finding the right foods that meet dietary needs and satisfy the palate can be challenging. Ruby Roti, India’s lowest GI and GL roti, is an excellent solution for diabetics looking to maintain stable blood sugar levels.

Ruby Roti’s Nutritious Superiority

• Glycaemic Index (GI): Less than 5

• Glycaemic Load (GL): Less than 1

These remarkable numbers mean that Ruby Roti has minimal impact on blood sugar levels, making it an ideal choice for diabetics.

Ingredients of Ruby Roti: Flour premix (Soy, Foxtail Millet, Sorghum, Pearl Millet, Finger Millet, Sattu, Coconut, Almond), Psyllium Husk, INS 953, INS 415, Spices and Herbs (Turmeric, Chilli, Cumin, Curry Leaves, Methi, Spinach, Mint)

• High Fiber Content: Ruby Roti contains 22.7 grams of dietary fiber per 100 grams, significantly higher than regular wheat flour.

• High Protein Content: Ruby Roti contains 33 grams of plant protein per 100 grams, significantly higher than regular wheat flour.

The combination of these ingredients not only ensures a low GI and GL but also provides a host of nutritional benefits. The high fiber content from millets and psyllium husk aids in digestion and promotes gut health. The inclusion of spices and herbs like turmeric and mint adds anti-inflammatory and antioxidant properties, further supporting overall health.

Practical Tips for Incorporating Low GI and GL Foods

Managing diabetes effectively involves making informed dietary choices that can help maintain stable blood sugar levels. Here are some practical tips for incorporating low GI and GL foods into your diet, along with how Ruby Roti can play a crucial role.

1. Choose Whole Grains: Opt for barley, quinoa, and oats instead of refined grains like white rice and white bread. Whole grains have more fiber, which slows down digestion and the absorption of sugars. Ruby Roti, made from a blend of whole grains and millets, provides a superior fiber content that supports digestive health and blood sugar control.

2. Load Up on Non-Starchy Vegetables: Vegetables like broccoli, beans, spinach, and carrots are excellent low-GI options. These vegetables provide essential nutrients without significantly impacting blood sugar levels. Pairing Ruby Roti with these non-starchy vegetables can create a balanced meal that helps keep blood sugar levels stable.

3. Include Healthy Proteins and Fats: Combine carbohydrates with proteins (like chicken, fish, beans) and healthy fats (like avocado, nuts) to lower the overall GI of meals. This combination can slow down the absorption of sugar, leading to more stable blood sugar levels. Ruby Roti, with its blend of ingredients like soy and almonds, offers a good source of protein and healthy fats, enhancing the nutritional profile of your meal. Ruby Roti is delicious with gravy meat curries!

4. Mind Your Portions: Even low-GI foods can affect blood sugar if eaten in large quantities. Pay attention to portion sizes to keep GL in check. Using smaller plates can help control portion sizes and prevent overeating. Ruby Roti sachets are designed for easy portion control. A single sachet equals two Ruby rotis, ensuring you consume fresh rotis with a very low GL of less than 1.

5. Eat Fresh Fruits for desert: Choose fruits like berries, oranges over high-GI fruits like watermelon, mango and pineapple. Fresh fruits are packed with vitamins, minerals, and fiber, making them a healthier choice.

Understanding and leveraging the concepts of Glycaemic Index and Glycaemic Load can make a significant difference in managing diabetes. By choosing foods that are low in GI and GL, like Ruby Roti, you can better control your blood sugar levels, reduce the risk of complications, reduce or avoid taking medications and improve your overall health. Start making informed dietary choices today and take control of your diabetes management with confidence. 

Warning: Please do not stop or cut down on medication without consulting your doctor.