Here are 5 methods by which we can mitigate the blood sugar spike that occurs while having a food. In other words ,these 5 methods help in reducing the glycaemic index of the food we eat.
1.Fruits: Although diabetic patient can have fruits , you must not consume it too ripe, because all the starch in the fruit is converted into simple sugars, thereby increasing the GI. Whichever fruit you are having always consume it semi ripe.
2.Vegetables: Cooking vegetables by boiling breaks down the starch and makes it easily digestible, thereby increasing GI and hence sugar spikes .Steaming is a better option because some fibre in vegetables remain unbroken. However the best method is to sauté it, so that the nutrient and fibre remains intact.
3. Cereals & Millets: It is advisable to buy the whole grains and grind them along with the bran into flour, rather than buying flour off the shelf, because invariably most readymade preparations are DE husked before grinding, which. makes them have a bad GI .
4.Consistency: A harder chewy consistency is preferable to a porridge, since it is digested slowly. Therefore it is always preferable to have ragi or other grains as as dosa rather than as porridge.
5. Additives: Addition of fat or protein to the carbohydrate reduces the GI. For example ,having a butter dosa is preferable to a plain dosa. Having an egg dosa is even better. This is because adding a protein food not only reduces the glycaemic response, but also the glycaemic load, which is much higher in adding fat, like ghee or butter.
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