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Role of Glycemic index in day to day life

 

Role of Glycemic index in day to day life

Have you ever thought of why some foods can be eaten in good quantities without worrying about the sugar rise or weight increase while in some others portion control is important? Glycemic index is the concept that helps us to choose food wisely. Are you wondering what is glycemic index and how does it help?

Glycemic index or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down during digestion releasing glucose rapidly  into the blood stream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI.

A lower glycemic index suggests slower rates of digestion and absorption of the foods’. Carbohydrates may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids.

Glycemic index of foods

Glycemic index values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:

Classification GI range Examples
Low GI 55 or less most fruit(apple, orange, peach, citrus fruits) and vegetables (except potatoes, watermelon), whole grainy breads, pasta, legumes/pulses, milk, curd products extremely low in carbohydrates (fish, eggs, meat, nuts, oils), brown rice, corn tortilla, wheat tortilla
Medium GI 56 – 69 whole wheat products, basmati rice, sweet potato, table sugar, most white rices ,Muesli,  banana, Honey
High GI 70 and above Corn flakes, baked potato, watermelon, croissant, white bread, extruded cereals (e.g., Rice crispies), straight glucose (100), peanuts

A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.

Benefits of the Glycemic Index

Eating a lot of high GI foods can be harmful to your health as it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced and will feel fuller for longer between meals.

  • Low GI diets help people lose and control weight
  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbohydrates improve diabetes control
  • Low GI carbohydrates reduce the risk of heart disease
  • Low GI carbohydrates reduce blood cholesterol levels
  • Low GI carbohydrates reduce hunger and keep you fuller for longer
  • Low GI carbohydrates prolong physical endurance
  • High GI carbohydrates help re-fuel carbohydrate stores after exercise

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Preparing for the 100 km Trailwalk – What you need to remember and do

Marathon walking

Walking is one of the easiest things one can do. We all do it every day. But, how does it feel when I say let’s walk 100 km in 48 hours!! “Are you kidding me???” That’s exactly how I reacted when I came across the 100 km Trail walk challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge-100km Trail Walk.

I am not the only one doing this. There is a GOQii Army along with 1000s of people across India   who are participating in this event, training for it day in and day out.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk, considering we just have 3 days to go for the big day

  • NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”.You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheatflakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Cheese stuff is too acidic which might just slow down our body.

Acidic body equals to Less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

  • HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

  • NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, foxnuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

  • HYRDATION DURING THE WALK

Though we don’t feel the hunger, our thirst centre is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow!!! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAILWALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!!!”

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Secrets of brown rice!

brown-rice

It’s always said that cut down on fat and you would slim down. But, I have observed that many people despite cutting down on fat, still put on weight. The reason for this is simple carbohydrates which Indian population gorges on without knowing the facts.

Indian diets comprises more of simple carbohydrates which mainly consists of white rice, sugar, maida. There is definitely a substitute for everything.

Let’s talk about how beneficial brown rice is over white rice! The difference between white and brown rice is not that of colour alone but there is lot more to it.

How Brown rice gets converted to white rice?

The outermost layer, the hull, is removed to produce brown rice. This process avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we consume.

Benefits of Brown Rice:

  • Rich in Selenium: A trace mineral which reduces the risk for common illness like colon cancer.

 

  • High in manganese: One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.

 

  • High in fiber: It is packed with fiber! It has been shown to reduce high cholesterol levels. It also keeps your sugar under control so brown rice is an excellent grain choice for people with diabetes. You feel satiated after eating brown rice as it is high in fiber so you tend to eat lesser in the meal, thus portion size comes into the picture.

 

  • Protection against breast cancer: The pytonutrient Lignin present in brown rice known to inhibit the growth of breast cancerous cells.
  •       Healthy bowel function: Brown rice contains good amounts of insoluble fibre that stays in the gut and aids digestion and prevents constipation.
  •       Great source of Magnesium: Magnesium is thought to be a key nutrient needed for healthy bones along with calcium and vitamin D.

To summarize, brown rice is  a healthy substitute which is packed with whole lot of antioxidants and micro-nutrients than white rice.

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A Perfect Supper

supper

Since time immemorial, we have been hearing this phrase “Breakfast like a King, Lunch like a Prince and Dinner like a Pauper”. Though this phrase is very true and most of us may or may not agree to it, the question is, how many of us actually follow it?

I have come across people who eat absolutely minimal or may even skip meals during the day and then wonder why they are not shedding any weight even though they are consuming less calories. The answer lies in their ‘very much elaborate dinners’!

In today’s fast paced and busy lives, it’s become very common that people tend to have very less or almost skip their breakfast as they need to rush to work. Lunch is had at the desk more often than not, either alone or with the colleagues, which may be less enjoyable. At times, due to time constraints, lunch gets compromised. All these factors lead to a limited food intake through the day. Result: Body deprived of energy through the day -> Feels excessively hungry in the latter half of the day -> over eating/ bingeing occurs during dinner. At times, we don’t just feel hungry but we might even ‘crave’ for some junk and thereby succumb to binging on junk food items which then results in fat storage.

For majority of us, dinner is the meal which we look forward to as most of the families consider dinner as an opportunity to catch up with the family members, interact with each other, laugh and have a good time, and dinner perfectly serves the purpose! While we relish various delicacies together and get busy talking to each other, there are high chances of us eating more than we actually want to.

Isn’t this scenario exactly opposite to the saying that we discussed at the top? Oh yes! It is! This is where the root cause of weight gain lies.

You’ll be surprised to know that just getting the dinner correct has helped people get their weight under control. It works like magic! It’s very simple and quite logical. Body has enough time to metabolize the food and shed off the extra calories consumed through the day as our activity levels are at peak during the daytime. As the day ends, our activity levels drop and so does the metabolic rate. Thus, the caloric consumption should ideally taper by the end of the day. However, if we load our body with a huge amount of calories at night, it has higher chances of pushing the calories into fat storage thereby leading to weight gain.

Now how do we tackle this? The very first solution is having a heavy breakfast. If you are running short of time, carry a mid-morning snack with you e.g. A fruit/Nuts/Dry fruits/Yogurt is a good for you. Second most important factor is to have a heavy evening snack by around 5-6 pm. Consuming an evening snack keeps us full, cuts down the junk cravings and thus automatically reduces our intake during dinner. It’s very important to choose the evening snacks wisely. It could be a bowl of sprouts/a whole wheat bread veggie sandwich/boiled corn with chopped veggies and herbs/boiled egg or paneer roll with whole wheat base/a bowl of roasted chanas or nuts. I am sure dishes like these would satiate your hunger and when you would go ahead for your dinner, you wouldn’t be very much hungry.

So your dinner could be – Start with a bowl of mix veggie soup/salad, then move on to a bowl of stir-fried veggies (that covers the carb/fiber component and certain vitamins-minerals) along with a bowl of roasted paneer cubes/sprouts/grilled chicken or fish/boiled eggs (that covers the protein and fat component). In this way, we can ensure a light yet balanced meal covering all the macronutrients along with micros (vitamins-minerals). Ofcourse you can make this meal delicious in your own ways by using various herbs and spices to delight your taste buds.

Remember to keep a gap of 2 to 3 hours between your bed time and this meal to avoid gastric discomfort.

Last but not the least, eat this meal absolutely mindfully, which means, eat slower, take smaller bites, savour every bite and thoroughly enjoy it with your family, making the experience absolutely joyful!

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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