What is the glycemic index (GI)?
Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They’re an essential part of a healthy diet.
When you eat any type of carb, your digestive system breaks it down into simple sugars that enter the bloodstream.
The glycemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels. The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.
The three GI ratings are:
Low: 55 or fewer
Medium: 56–69
High: 70 or more
Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.
On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.
Low GI diet and diabetes
Diabetes is a complex disease that affects millions of people worldwide.
Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.
However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys
Some research has linked high GI diets with a greater risk of developing type 2 diabetes. One study in over 205,000 people found that those with the highest GI diets had up to a 33% greater risk of developing type 2 diabetes than those who consumed the lowest GI diets .A systematic review of 24 studies reported that for every 5 GI points, the risk of developing type 2 diabetes increased by 8%.The low GI diet may also improve pregnancy outcomes in women with gestational diabetes, a form of diabetes that occurs during pregnancy.
What are the benefits of low GI foods in diabetes?
Combined with other healthy nutritional guidelines such as having a low sugar intake, choosing high-fiber foods, and maintaining a low sodium intake, a low-glycemic diet can assist with weight loss, blood sugar levels and insulin control, disease prevention, increased energy, and improved mood. The Low GI SF -10 health mix is one of the best low GI food
Ingredients of SF-10 LOW GI HEALTH MIX:
Prunus Amygdalus:
They are a rich source of vitamin E, dietary fiber, B-vitamins, essential minerals mono-unsaturated fats and phytosterols which have cholesterol lowering properties.
It is nutritionally beneficial for most people and is especially good for people with diabetes. Many research over it has shown that it may reduce the rise in glucose and insulin levels.
Pistacia Vera:
Pistachios are low in glycemic, so it is safe for those with diabetes. Research has also proven that eating pistachios may help reduce blood sugar. They are also highly beneficial in treating diabetes. It is rich in fiber, monounsaturated fats, high protein, complex carbohydrates along with essential vitamins and minerals.
Anacardimum Occidentals:
It boost the immune system, act as an antioxidant, remove gallstones, and beneficial for anemia. They are good sources of healthy fats that are necessary for our body to absorb fat-soluble vitamins. Its bark is known as the antihypertensive and glucose-lowering part.
Juglans Regia:
They are rich in omega-3 fatty acids and antioxidants, which help reduce the risk of serious health conditions like high blood pressure, cancer and Alzheimer's disease. It contains calcium, magnesium, phosphorus, and potassium. Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help manage weight.Excess weight increases your risk of high blood sugar and diabetes.
Eating walnuts may help regulate blood sugar by mechanisms beyond their influence on weight management.
Electaria Cardamomum:
Cardamom is used for diabetes, high cholesterol, build up of fat in the liver in people who drink little or no alcohol (nonalcoholic fatty liver disease or NAFLD), and other purposes.
Crocus Sattivus:
It serves as an antiseptic, analgesic, and expectorant agent as a nerve sedative and stimulator for immunity, blood flow, and menstruation. The properties of are:
- It provides pain relief
- It increases the sense of happiness and excitement
- It helps enhance memory
- It has anti-inflammatory potential
- It helps lower blood pressure
- It helps enhance breathing
- It helps with digestion
- It helps with signs of ageing
Linum Usitataissium:
It has been used for constipation. It has also been used for controlling levels of cholesterol and blood sugar in the body. They are a good source of dietary fiber and omega-3 fatty acids, including alpha-linolenic acid. They also contain phytoestrogens called lignans, which are similar to the hormone estrogen.
Benincasa Hispida:
They are rich in many antioxidants, which protect our cells from disease-causing damage and reduce inflammation in our bodies. They’re also a great source of dietary fiber, which can enhance this effect. Studies show that pumpkin seeds’ anti-inflammatory abilities can help maintain good function in the liver, bladder, bowel, and joints.
Punica Granatum:
Potassium present in Punica Granatum might help reduce the stiffness of blood vessels and may help with atherosclerosis i.e., cholesterol and fat build up in blood vessels. It helps our immune system as it is rich in iron. Iron is essential to maintain normal platelet counts. It may also help with stable functioning of the immune system.
Withania Coagulans:
It lowers the blood sugar, improves glucose utilization & carbohydrate metabolism in the body. Helps reduce blood sugar levels and improves glucose metabolism and carbohydrate metabolism thereby promoting a sense of well-being.
Vitis Venifera:
It contains flavonoids, which can have antioxidant effects, lower the levels of low density lipoproteins (LDLs, or “bad cholesterol”), relax blood vessels, and reduce the risk of coronary heart disease. The antioxidants in grape might help to prevent heart disease and have other potentially beneficial effects.
Curcuma Longa:
It has a warm, bitter taste and is frequently used to flavor or color curry powders, mustards, butters, and cheeses. it is often used to treat conditions that involve pain and inflammation.People commonly use it for osteoarthritis. It is also used for hay fever, depression, high cholesterol, a type of liver disease, and itching, but there is no good scientific evidence to support most of these uses.
Trigonella Foengraecum:
Fenugreek seeds (trigonella foenum graecum) are high in soluble fibre, which helps lower blood sugar by slowing down digestion and absorption of carbohydrates This suggests they may be effective in treating people with diabetes. Multiple studies have been carried out to investigate the potential anti-diabetic benefits of fenugreek. Of these, several clinical trials showed that fenugreek seeds can improve most metabolic symptoms associated with both type 1 and type 2 diabetes in humans by lowering blood glucose levels and improving glucose tolerance.
Syzygium Cuminil:
It is diuretic, anti- scorbutic and carminative in properties and is a rich source of polyphenolic compounds. Ayurveda strongly recommends this berry for treating various conditions related to heart, arthritis, asthma, stomach pain, bowel spasm, flatulence and dysentery. The diuretic effects of jamun flushes toxins out of the kidneys, while the high fibre content aids in digestion and prevents nausea and vomiting.
Oryza Sativa:
It contains substances that might decrease how much cholesterol the body absorbs. Rice bran might also decrease calcium absorption, which might help prevent certain types of kidney stones from forming.
People use rice bran for high cholesterol, diabetes, high blood pressure, athletic performance, and many other purposes
