Diabetes

Diabetes is a chronic condition that affects how your body converts food into energy. It happens when your body either doesn't produce enough of the hormone insulin, or can't use the insulin it produces effectively.

Without enough insulin, glucose (sugar) from food stays in your bloodstream instead of entering your cells for energy. Over time, high blood sugar levels can damage blood vessels and nerves, leading to serious health complications.

What is Glycemic Index?

The glycemic index is a scale that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after eating. It ranges from 0 to 100, with pure glucose scoring 100.

GI Categories

Foods are classified into three GI categories:

Low GI (1–55): Slow digestion and gradual blood sugar rise (e.g., lentils, oats, apples)
Medium GI (56–69): Moderate impact on blood sugar (e.g., bananas, sweet corn)
High GI (70+): Rapid spike in blood sugar (e.g., white bread, soda, candy)

What Affects a Food’s GI?

Several factors influence a food’s glycemic index:

Type of carbohydrate (simple vs. complex)
Ripeness (riper fruits often have higher GI)
Cooking method (e.g., boiling vs. baking)
Processing (more processed = higher GI)
Fiber, fat, and protein content (these slow digestion and lower GI)

Why Use the GI?

Using the glycemic index can help:

Manage blood sugar levels, especially for people with diabetes
Support weight loss by reducing hunger spikes
Improve cholesterol and heart health
Reduce risk of insulin resistance