Glycaemic Index of Selected Foods;The glycaemic index measures how much the person’s blood glucose increases in the two or three hours after eating. Hence, it is simply a rating of foods according to their actual effect on blood glucose levels. The blood glucose levels are misused with respect to carbohydrate consumption. In the earlier days, it was believed that complex carbohydrates such as whole wheat bread, brown rice and potato were digested slowly and so its results in slight increases in blood sugar levels. On the other hand it was assumed that the simple sugar are quickly absorbed and digested resulting in rapid rise in the blood glucose level. But nowadays, this assumption is thought to be incorrect. People with diabetes are no longer advised to avoid sugar, provided they use it correctly up to 10 g (1 teaspoons) of sugar, as part of a mixed meal produces no change on blood sugar, levels. So, thinking of lot of people regarding avoiding of plain table sugar in diabetes should not be considered. Even the experts say that the complex carbohydrates, like baked potatoes can be more worsening.

Hence, the use of Glycaemic Index to prepare healthy meals helps to keep the blood glucose level under control. It serves as a user-friendly and revolutionary tool in planning meals suitable far patients suffering from diabetes. Though, the Glycaemic Index is very important for people with diabetes, but it is also beneficial for athletes and people who are obese or overweight as it help them to have balanced and nutritious diet. In case of an athlete running a race, may require to raise their blood glucose level quickly inorder to gain energy. So they can achieve this by consuming foods with relatively high glycaemic index. And in case of overweight people, foods with low Glycaemic Index are highly beneficial in keeping the blood glucose level under control, over the longer under control, over the longer periods of time. Foods with high Glycaemic Index causes feeling of fullness of stomach quickly, provides energy in a fastest form but then after a short time, leaves the person feeling hungry and lethargic. While, on the other side, the food with a low glycaemic index raises the blood sugar level slowly and hence, creates a feeling of full stomach in a person for longer time. There is continuous energy supply, so the patient does not feel dull, tired or lethargic. It is found in patients eating good carbohydrates such as those found in fruits, vegetables, whole grains, etc. These foods with low glycaemic index are of utmost importance in weight loss programs. Because, a food with low glycaemic index makes the person feel his stomach full for much longer time. So he remains satisfied longer, and there are less chances for overeating.

For the diabetic individuals, the traditional way of controlling blood sugar level was through counting carbohydrates. But some of the endocrinologists laid down the fact that - All carbohydrates does not act the same. Some carbohydrates are broken down in the intestine very quickly, thus causing rise in blood sugar level. These carbohydrates are known to have high glycaemic index. Therefore, carbohydrates with low glycaemic indexes are the best choice for diabetics.

Glycaemic Index Table consists of a food with low glycaemic index, Intermediate Glycaemic index and High glycaemic index.

DIET MANAGEMENT

It is a false notion that diabetics should not have fruits. Diabetic person can eat fiber-rich fruits person can eat fiber-rich fruits like watermelon, strawberries, papaya, plums, muskmelon, etc. These fruits helps to control blood sugar, levels. Due to their law glycaemic index, they promote a gradual increase in the blood sugar level which is highly beneficial to diabetics. Fresh lime also helps a lot by providing vitamins, and minerals to the diabetic, person.

But on the other hand all fruit juices should be restricted because they contain too much sugar and moreover because plenty of fruit is required to make one glass of juice.

Juice does not add any fiber to person’s diet but instead raises the blood sugar level simultaneously. Fruits like mango, custard apple, chickoo, banana and grapes should be strictly avoided as they have high sugar content.

Dry fruits are not allowed for diabetes because they contain high level of fat and concentrated source of energy. Dates are not at all good for diabetics. They are rich in calories and should be avoided by diabetics and obese. Dried dates are a good source of calcium and iron.

The following quantities of fruit will give 10 grams of carbohydrates and according to that diabetics may have it. 75 gms of fruits like apples, Blueberries, Cherries, Kiwi fruit, Pears, Pineapple, Plums, Mangoes, Black currants, etc will provide 10 gms of carbohydrates. 100 gms of fruits like Guavas, lemons, oranges, papaya, peach, Strawberries, Blackberries, etc will provide 10 gms of carbohydrates. 150 gms of coconut meat, Rasp berries, gooseberry, etc provides 10 gm of carbohydrates. Therefore, the person with diabetes may adjust the fruit intake according to the body requirement. Moreover, fructose, present in fruits has an additional benefit for diabetics, as it does not need insulin for its metabolism and is well tolerated. Diabetics can therefore, eat fruits like any normal healthy person. Fruits provide vitamins, minerals, and fibers necessary for healthy diet schedule. As the vitamin C present in various fruits helps to get rid off certain diseases. The citrus fruits also contain manganese, which is an important constituent of insulin.Diabetes mellitus is the condition of hyperglycemia, i.e. when the blood sugar level increases. Hence, in a diabetic person, it is very important to monitor the amount of sugar (especially glucose) in the blood. If the amount of sugar increases, then the diabetes would definitely aggravate and it would result into severe complications.

A proper dietary management is the first and perhaps the most essential part of diabetes mellitus treatment. There is a long list of dietary dos and don’ts that are associated with diabetes mellitus. In fact, the dietary restrictions are so severe that it can lead to mental trauma in the patient and make the disease much more insufferable. Yet, dietary management is extremely necessary for people who wish to keep their disease to a controllable level and to lead a longer life.

Foods that are Dangerous for Diabetes Mellitus

Let us first begin with the foods that are extremely dangerous for the condition of diabetes mellitus. Normally, these foods can be put under two broad categories: carbohydrate foods and fatty foods.
Carbohydrate Foods

Carbohydrates are classified into sugars and starches. In the human body, ultimately all sugars and starches are converted into the simplest form of carbohydrates, i.e. glucose. But it must be remembered at the same time that the energy requirement of the body is met due to the carbohydrates we consume. For this reason, carbohydrates must be consumed in moderation. The following foods contain high amounts of carbohydrates:-
Rice and potatoes are very rich in their starch content. In the same manner, all kinds of bread contain many carbohydrates. These must be definitely eliminated from the diet.
Sugar in all its forms must be avoided as far as possible. This includes the condensed form of sugar known as jaggery. Honey must be avoided as it contains several sugars in it.
Jams, jellies and marmalades must be strictly prohibited. These foods contain fruits that are preserved in sugars.
Fruits contain a high carbohydrate content due to the presence of sugars in them. However, they must not be totally avoided. They can be taken in moderate amounts since they are easily digestible and will help the body to meet its energy requirement.
Fatty Foods

Fats are concentrated sources of food. They provide many calories to the body, but they have little nutritional value. Above that, fats accumulate in the body leading to obesity and clogging the blood vessels, which can cause severe complications of the disease. For this reason, fats may be more dangerous than even carbohydrates in the condition of diabetes mellitus.

The following foods contain fats and must be taken in moderation:-
Avoid all saturated oil. Use unsaturated oils such as canola or olive oil for cooking.
As far as possible, do not use oil in your cooking.
Avoid red meats as they contain higher fatty content in them.
Milk and milk products contain a high amount of fats. Milk is an emulsion of fat and oil. Hence, you must reduce your intake of milk and all its products.
Dietary Management

Managing the diet is an important part of diabetes mellitus treatment. Of course, diabetes mellitus cannot be cured with just a diet, but at least it can be brought in control. Diet will help you to monitor the level of the blood sugar.

The following are some suggestions to make a healthy diet for controlling diabetes mellitus:-
All bitter vegetables are excellent in reducing the blood sugar level. You must consume one bitter vegetable in every meal you take. You can choose between the vegetables such as bitter gourd and the bitter variety of drumstick.
Sour foods containing high vitamin C in them are good for diabetes mellitus. The Indian gooseberry, popularly known as the amalaki, and a prime component of the Ayurvedic Triphala powder is very good in dissolving excess fats in the body and in bringing the blood sugar level down.
Reduce on your total fat intake. Instead of frying foods, try other options such as baking, roasting, steaming, grilling, which require little or no oil. Another good option is to marinate the foods with many spices and herbs beforehand to make them more palatable.
Red meats contain more fatty acids than white meats. Avoid mutton, pork and beef; but chicken and seafood are okay. Insist on using lean cuts of meat.
Mostly, a wholesome meal with all the required dietary nutrients must be taken.
An Example Diet for Diabetes Mellitus

The following is an example of a good diet for people suffering from diabetes mellitus:-

Breakfast – Have one egg with one slice of bread or wheat chappatis. You can have the juice of a citrus fruit or half a glass of milk without sugar. Tea or coffee without sugar can also be taken.

Lunch – Any green leafy vegetable with chicken or fish can be consumed. Mutton can be had sometimes. Vegetables are essential. Include at least one bitter vegetable dish. Include a light salad made without oil.

Tea – Have no more than two sweet biscuits or four salted biscuits. You can have tea or coffee without sugar and with no more than 30 ml of milk.

Dinner – Dinner can be similar to the lunch.

Bedtime – Have a glass of milk without sugar to satisfy your protein intake.

In conclusion, it must be remembered that diabetes mellitus is not a disease that means the end to culinary enjoyment forever. You can still enjoy a good meal with moderation.