Do you want to stop getting fat? Start looking at Glycemic Index

Glycemic Index measures how fast a given food raises your blood sugar level. However the amount of food eaten also matters. Just because a food is low in GI does not mean to say one can eat too much. If the food is high in GI one should eat smaller amounts.

Rice is a common part of Indian cooking.Rice can have moderate to high GI. There are two types of starch; Amylose and Amylopectin. Long grain rice has 22 percent Amylose and 78 Amylopectin while medium/short grain rice has 18 percent Amylose and 82 percent Amylopectin. Relatively higher the Amylopectin, stickier is the texture. Cooking, makes starch to be gelatinized so that human body can digest it and converts it into simple sugar. The important factor is the ratio of Amylose to Amylopectin. Higher the Amylose, lower the GI. So, the long grain rice have lower GI than short grain rice. The bran in brown rice makes lowers the GI further. This makes the Brown Basmati Rice to have lower GI among most of the other Rice from India.

Potatoes are another important part of Indian Cuisine. All root vegetables have moderate to high GI. White potatoes have lower nutritional value than the root vegetables that are rich in color.

A glass of juice contains about 5 table spoons of sugar. Eat fruit instead
All coka colas, fantas, pepsi energy juices have high levels of sugar and caffeine.

Information is collected from various sources. No responsibility is taken for information provided in this blog. People can check their own information through their doctor. Check other blog posts on this site. Diabetics should consult with their doctor before starting any diet. Fad diets do not work for weight loss therefore consult your doctor first.

Do you want to stop getting fat? Start looking at calories energy protein you eat

Note: Indian Food ingredients composition. For 100 grams raw food quantity (note this = 1/2 cup for grains and rice and vegetables will vary).
Click on any cell and use up and down key on the keyboard to move cells.

Energy in = Energy out = No weight loss
Less energy in = more energy out = weight loss

1 calorie= 1 kilocalorie = 4.18 joules

Walking for 20 mins:
Calories burnt per minute = 5 Kcal
Total calories burnt = 100 Kcal
Percentage of calories burnt from fat = 80% = 80 Kcal
Percentage of calories burnt from carbohydrate = 20% = 20 Kcal

Jogging for 20 mins:
Calories burnt per minute = 10 Kcal
Total calories burnt = 200 Kcal
Percentage of calories burnt from fat = 50% = 100 Kcal
Percentage of calories burnt from carbohydrate = 50% = 100 Kcal


There are 3,500 calories in a pound, so in order to lose one pound per week
you need to decrease calorie intake by 3500 calories. This equates to 500 calories a day.

A 70kg female 25 year old 5.5 feet tall needs about 2250 calories for normal weight maintainance
A 70 kg male 25 year old 5.10 feet tall needs about 2400 calories for normal weight maintainance

10-15% of the calories need to come from protein (see protein requirement table below)

Information collected from various sources.

Do you want to stop getting fat? Start looking at foods you eat

Food Glycemic Index ( From Indiacurry.com)


Are you an diabetic? Do you have high blood pressure and high cholesterol issues? Then read this.

Diabetis is not about blood having more sugar. It is about body not being able to digest sugar at the rate it needs to.

Diabetics should follow low/moderate GI food diet. Look at the oils list also.

Barley and Oates are low in GI. They also have beta glucan which will help to reduce cholesterol.

Glycemic Index ( GI) measures how fast a given food raises your blood sugar level
This is important while creating a diet for diabetics and women with PCOS.
However, GI also plays an important role for the people seeking to lose weight.
We will use Glucose as reference with an value of 100,
GI for other Carbs is a relative value to glucose.
The numbers given are compiled from many different sources available in public domain.
These numbers will be close, but not identical to any one given study.
The GI also varies on the ripeness cooking time and cooking methods employed.
Leafy vegetables have low GI and are not included.

Low GI = eat more proportion
Medium GI =eat moderately
High GI = eat occassionally in low quantity

Rice

Rice is a common part of Indian Cuisine and deserves a better understanding.
Rice can have moderate to high GI.
There are two types of starch; Amylose and Amylopectin.
Long grain rice has 22 percent Amylose and 78 Amylopectin
Medium/short grain rice has 18 percent Amylose and 82 percent Amylopectin.
Relatively higher the Amylopectin, stickier is the texture.
Cooking, makes starch to be gelatinized so that human body can digest it and converts it into simple sugar. The important factor is the ratio of Amylose to Amylopectin.
Higher the Amylose, lower the GI. So, the long grain rice have lower GI than short grain rice.
The bran in brown rice makes lowers the GI further.
This makes the Brown Basmati Rice to have lower GI among most of the other Rice from India.


Potatoes

Potatoes are another important part of Indian Cuisine.
All root vegetables have moderate to high GI.
White potatoes have lower nutritional value than the root vegetables that are rich in color.

Sweet potatoes are low in GI and high in fibre. Substitute potatoes with sweet potatoes.

Watermelon is high in GI. Cherry is low in GI.

Common Dairy products          Glycemic Index

Milk, skim                               32

Milk, low-fat                           30

Milk, whole                             27

Yogurt whole milk                   45

Fruits Glycemic Index

Apple                                     38

Apricot                                   57

Banana                                   55

Cantaloupe                             46

Cherries                                 22

Grapefruit                              25

Grapes                                   46

Kiwifruit                                53

Mango                                   56

Orange                                  44

Papaya                                  58

Peach                                    42

Pear                                      38

Pineapple                               66

Plum (Aloo Bukara)                39

Watermelon                           72

Dried Fruits Glycemic Index

Apricots                                 31

Prunes                                   15

Raisins                                   64

Sultanas                                 56

Dates                                     103

Fruit Juices Glycemic Index

Apple Juice                             40

Grapefruit juice                        48

Orange Juice                           52

Pineapple Juice                       46

Legumes/Grains/Rice Glycemic Index

Chana Dal                              11

Cream Of wheat                    66

Urad (Black beans)                43

Black eyed beans                   41

Mung beans (Green gram)      38

Horse gram                           51

Red Kidney beans boiled        30

Rajma                                   19

Soy Boiled                            18

Whole Mung                         57

Bajra                                   58

Buckwheat                           55

Barley                                  25

Jowar                                   77

Ragi                                     86

Rye                                      34

Brown Rice                          55

White Rice                            64

Basmati Rice                        58

Peanuts                                14

Non-leafy vegetables Glycemic Index

Beet roots                             64

Carrots                                  71

Peas boiled                           48

Boiled Carrots                      49

White Baked Potato              85

Boiled Potatoes                    63

Parsnips                              97

Sweet Potato                      54

Pumpkin                             75

Common Foods Glycemic Index

Glucose (Reference)          100

Honey                               58

Table sugar                       65

Fructose                            23

Coca-Cola (regular)           63

Soy milk                            31

Do you want to stop getting fat? Start looking at oils first!

Use oils with either Mono unsaturated or poly unsaturated fats. Do not use the oils high in saturated fats and those which have trans fats. Dont go crazy with oils. One tea spoon of oil is approximately 120 calories. To burn 120 calories you need to walk atleast 1 kilometer in a brisk manner. Do you want to stop getting fat? Then start with oils.


Percentage of Specific Types of Fat in Common Oils and Fats*


Oils          SaturatedMono-unsaturated Poly-unsaturated Trans

Canola          7                 58                 29                       0

Safflower     9                  12                74                        0

Sunflower    10                20                 66                       0

Corn           13                 24                60                        0

Olive           13                 72                8                         0

Soybean      16                 44                37                        0

Peanut        17                 49                32                        0

Palm           50                 37                10                        0

Coconut      87                 6                  2                          0

Butter         60               26                 5                           5


*Values expressed as percent of total fat; data are from
analyses at Harvard School of Public Health
Lipid Laboratory and U.S.D.A. publications.