Understand Glycemic Index and Glycemic Load: 5 Key Principles for Better Blood Sugar Control

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Managing blood sugar levels is crucial for overall health, especially for those with diabetes or prediabetes. Two important concepts to understand to manage health and wellbeing when making food choices especially if you want to manage diabetes are the Glycemic Index (GI) and Glycemic Load (GL). Here are five principles to help you make better food choices based on these concepts: 1. Prioritize Low Glycemic Index Foods The Glycemic Index (GI) measures how quickly a food raises blood sugar levels. Foods with a low GI cause a slower, more gradual rise in blood sugar, which is beneficial for maintaining stable energy levels and avoiding spikes. Examples of low GI foods include non-starchy vegetables, beans, and certain fruits like apples, pears, pomegranate and berries. 2. Consider Glycemic Load for a Comprehensive View Glycemic Load (GL) takes into account both the quality (GI) and quantity of carbohydrates in a food. This provides a more comprehensive understanding of a food’s impact on...

Lifestyle improvements to prevent acidity

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There are certain factors which causes acidity such as eating habits, fad diets, stressful lifestyle, smoking and alcohol intake habit, low physical activity, irregularity in eating patterns, intake of oily and spicy food. Lifestyle improvement to prevent acidity (Heart burn) are very crucial.

Also Apart from these certain medication are too responsible for the cause of the acidity which is excess production of acid by the gastric glands of the stomach.

Lifestyle changes mean modifying things we have control over, Following points would give direction for those changes to prevent acidity:

1). Don’t consume spicy food or fried foods too often. Eat more fruits and vegetables.

2). Eat small, frequent meals.

3). Finish your meal at least 3 hours before bedtime

4). Try Avoid tobacco in all forms instead chew tulsi leaves, cloves, saunf, etc.

5). Reduce stress by doing yoga and meditation and other forms of physical activity such as walking.

6). Wear loose fitting clothes.

7). Avoid medications like NSAIDs (non-steroidal anti-inflammatory drugs) and steroids.

 

References:

  1. Indigestion, https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/indigestion
  2. Heartburn, https://www.healthdirect.gov.au/heartburn