Unveiling The Connection Between Glycemic Index and Glycemic Load

A well-balanced diet plays a pivotal role in assisting individuals managing diabetes by promoting stable blood sugar levels, mitigating the likelihood of complications, and facilitating the maintenance of a healthy body weight. The collective impact of these factors contributes to enhancing their overall quality of life.

Food is Fuel, Not Emotion: Eat According to Your Body’s Needs

Mango and Diabetes: Yes, You Can!

Mango has a glycemic index and glycemic load of moderate value. This implies that by practising moderation and thoughtful dietary choices, individuals with diabetes can incorporate it into their diabetes diet without any apprehension.

How to eat a balanced diet paired with mangoes?

Here are some tips 

• Choose the right amount of carbohydrate, preferably complex carbohydrates. It is advised to include whole grains, less rice and more legumes in your diet.
• Control your portion size for high glycemic index foods.
• Avoid overcooked foods as they have a high glycemic index.
• More frequent meals are advisable and nutrient dense foods should be eaten in a routine.
• If carbohydrate intake increases, it should be substituted with the right amount of physical exercise.
• If your sugar levels are high for a prolonged period of time, you should avoid consuming foods with a high glycemic index.
• It is advised to avoid high glycemic index food items like rice, potato or foods like litchi, grapes, etc.
• Avoid consuming fruits during the night.
• Avoid pairing mango with complete meals such as lunch or dinner.

Demystifying Glycemic Index and Load

The glycemic load (GL) is obtained by multiplying the quality of carbohydrate in a given food (GI) by the amount of carbohydrate in a serving of that food.

Lowering the GL of the diet may be an effective method to improve glycemic control in individuals with type 2 diabetes mellitus. 

GI and GL in Fruits, Grains, Pulses, Milk, and Dry Fruits

If a particular food item has a low glycemic index or a low glycemic load, you can include it in your diet, keeping the portion size in mind. Portion size is the key to keep your sugar levels within the controlled range, while enjoying your favourite treats. 

Individual dietary needs may vary based on factors like age, activity level, and any existing health conditions. It’s important for individuals with diabetes to work with a registered dietitian or healthcare professional to develop a personalised nutrition plan that suits their specific needs and goals.