Is Glycemic load or Glycemic Index ? which one we should opt?

What about Glycemic Load?

Your blood glucose levels rise and fall when you eat a meal containing carbohydrates.  How high it rises and how long it stays high depends on the quality of the carbohydrates (the GI) as well as the quantity.  Glycemic Load (or GL) combines both the quantity and quality of carbohydrates.  It is also the best way to compare blood glucose values of different types and amounts of foods. 

What is the Glycemic Response?

After eating a meal, the digestible or available carbohydrates are absorbed into the blood stream, producing an increase in blood glucose concentration.  In time and in response to its tissue disposal, facilitated by the hormone insulin, the blood glucose concentration falls back to or below fasting levels.  The magnitude of the rise and fall of blood glucose and the duration over which it occurs has been termed the glycemic response.    More slowly digestible carbohydrates or minimally processed starchy foods produce a different response. Compared with rapidly digestible carbohydrates they show a slower and more prolonged increase in blood glucose, rising to a lower peak. Other factors include how much food you eat, how much the food is processed and even how the food is prepared For example, pasta that is cooked al dente has a slower glycemic response than pasta that is overcooked.

Should I use GI or GL?

Although the GL concept has been useful in scientific research, it’s the GI that’s proven most helpful to people with diabetes and those who are overweight. That’s because a diet with a low GL, unfortunately, can be a ‘mixed bag’ full of healthy low GI carbs in some cases, but too high in protein and low in carbs and full of the wrong sorts of fats (i.e., saturated) such as those found in some ‘discretionary foods’. If you use the GI as it was originally intended – to choose the lower GI option within a food group or category – you usually select the one with the lowest GL anyway because foods are grouped together for a reason because they contain similar nutrients, including amounts of carbohydrate. So, if you choose healthy low GI foods, at least one at each meal, chances are you’re eating a diet that not only keeps blood glucose ‘on an even keel’ but contains balanced amounts of carbohydrates, fats and proteins. 

Source:-https://www.gisymbol.com/what-about-glycemic-load/

Diabetes - "The Sweet Truth "

 

The incidence and prevalence  of type II diabetes is increasing rapidly in our country .India will soon surpass china and will be labeled as diabetic capital of the world .Diabetes is a silent killer . It’s a mild diseases with serious consequences .In long term diabetes affect eyes ,kidneys ,heart , nerve   and vessels of the limbs can damage these  .

 In order to manage diabetes well one should focus on lifestyle modification. The two important aspects of lifestyle modification are Diet and Exercise.

Diet plays an important role in lives of diabetic people. The diabetic diet should  comprise of whole grains , pulses , vegetables  milk products and  poultry products  . Sugar is labelled as evil in the lives of diabetic people. But now a days there is no special diet  for people living with  diabetes. They can enjoy  all foods  same as non- diabetics . The dietary requirements of different people varies  as per their ethnicity, social  background, likes and dislikes, activity pattern and body requirements.

 One should understand which food group  should be more preferred in diet like fiber/crude fiber and one should know how frequently the food should be consumed in a day for example-: ideally 6 meal pattern should be followed .

  People with diabetes need to eat at about the same time each day , Others can be more flexible with timings of their meals,  depending on  the diabetes medicine. Eating right amount of food with the help of portion control you can manage the blood glucose level and  weight  In meal planning for diabetic people each and every food group should be included .

 The key to eating with diabetes is to eat a variety of healthy foods from all food groups -:

·       Vegetables ( non starchy)- broccoli, carrots , greens peppers and tomatoes.

Starchy- potatoes , corn , and sweet potato , yam

·       Fruits- all fruits are allowed but portion control is main key-200 grams  , avoid sugary fruits when blood sugar are high.

·       Grains- At least half of your grains for the day should be whole grains, includes wheat , rice , oats , barley , quinoa.

·       Proteins- all husked and dehusked  pulses are allowed and low fat diary products should be preferred

·       Fats- oils that are liquid at room temperature should be used like canola , olive and mustard oil

·       Sugars- Indirect sugars can be consumed like fruits

 For portion control one can use everyday objects or one’s hands to judge the size of a portion which will help in managing blood sugars well. One should hydrate his/her body by consuming adequate liquid (water) per day

 The meal for diabetic as well as non diabetic is distributed in 6 meal pattern which includes (3 major meals and 2 minor meal and 1 supper) .

 The behavioural medication is also important key for better blood sugar control.

Conclusion

Medical nutritional therapy (diet for diabetes) form a corner stone of treatment and is essential step in helping the diabetes and its complication under control .by individualised meal planning a diabetic individual can stay healthy as well as can enjoy his or her food as non- diabetic indiviuals.

Men's Health Month - Let's Be Aware

 

The endocrine system plays a critical role in human reproduction and sexuality. In men, the testes (testicles) produce testosterone, a hormone that brings about the physical changes that transform a boy into an adult male. Throughout life, testosterone helps maintain muscle and bone mass, sperm production, and sex drive.

Important reproductive health issues in men include:

• Prostate concerns, including enlarged prostate and prostate cancer

• Male hypogonadism—effects (symptoms) of low testosterone and consistently lower than normal levels of testosterone in the blood

• Male infertility—inability to produce sperm adequate for reproduction
• The endocrine system plays a critical role in human reproduction and sexuality. In men, the testes (testicles) produce testosterone, a hormone that brings about the physical changes that transform a boy into an adult male. Throughout life, testosterone helps maintain muscle and bone mass, sperm production, and sex drive. Women's ovaries produce estrogen and progesterone, hormones responsible for female development and maintaining pregnancy.
  Important reproductive health issues in men include:
  
• Prostate concerns, including enlarged prostate and prostate cancer

• Male hypogonadism—effects (symptoms) of low testosterone and consistently lower than normal levels of testosterone in the blood

• Male infertility—inability to produce sperm adequate for reproduction

• Sexual dysfunction:

Erectile dysfunction—inability to get or keep an erection from enough for sexual intercourse

Decreased libido—reduced sexual desire or interest 

• If you have a reproductive health problem, the first step towards resolving it is getting an accurate diagnosis.
•  For that, you should consult a medical specialist such as an endocrinologist who is an expert in reproductive problems. 
• After a diagnosis, your doctor will describe your treatment options. 
• Many problems can be managed with the use of hormone therapy.
• The endocrine system plays a critical role in human reproduction and sexuality. 
• In men, the testes (testicles) produce testosterone, a hormone that brings about the physical changes that transform a boy into an adult male.
•  Throughout life, testosterone helps maintain muscle and bone mass, sperm production, and sex drive. Women's ovaries produce estrogen and progesterone, hormones responsible for female development and maintaining pregnancy.