DELICIOUS DIABETIC FORMULAS-[2.FOOD-GRAINS]
Total carbs =34gm
Fibers = 01gm
Available carbs (n) 34-01 =33gm
Glycemic Index (GI) =50
ஃ Glycemic Load (GL)=[nxGI]/100
=[33x50]/100 =16.50(>10)❌
For 100gms the GL =16.5
ஃ For 60gms the GL =[16.5/100]x60 ==9.6✔️
Hence a diabetic patient can consume 60gms of black rice safely.
WHITE RICE (100gms, Cooked, Long-Grain):
Total carbs =28gm
Fibers = 0.4gm
Active carbs (n) 28-0.4 =27.6gm
Glycemic Index (GI) =89
Glycemic Load =[nxGI]/100
=[27.6x89]/100 =25(>10)❌
For 100gm the GL =25
ஃ For 40gm,the GL [25/100]x40 =10✔️
Hence a diabetic can safely consume upto 40gm of long grain cooked white rice safely.
BROWN RICE (100gm):-
Total carbs =23gm
Fibers = 1.8gm
Available carbs (n) 23-1.8 =21.2gm
Glycemic Index (GI) = 68
GL (100gm) =[nxGI]/100
=[21.2x68]/100 =14.42(>10)❌
ஃFor 70gm the GL[14.42/100]x70 ≃10✔️
Hence a diabetic can safely take brown rice up to 70gm daily.
WHOLE WHEAT KERNELS (50gm):-
Total carbs =44gm
Fibers =07gm
Available carbs (n) 44-07 =37gm
Glycemic Index (GI) = 30
Glycemic Load (GL) =[nxGI]/100
=[37x30]/100 =11.01(>10)❌
For 50gm the GL =11.01
ஃ For 45gm the GL =10✔️
Hence a diabetic can safely take up to 45gm of whole wheat kernels.
SWEET CORN ON THE COB(150gm):-
Total carbs =41gm
Fibers =4gm
Available carbs (n) =41-4 =37gm
Glycemic Index (GI) =60
Glycemic Load (GL) =[nxGI]/100
=[37x60]/100 =22.2(>10)❌
For 150gm the GL =22.2
ஃFor 70gm the GL [22.2/150]x70 = 10.3✔️
Hence a diabetic can safely take sweet corn on the cob up to 65gm daily.
Hence a diabetic can take up to 6
5gm safely.
PEARL BARLEY (100gm):-
Total carbs =77.7gm
Fibers =15.6gm
Active or available carbs=77.7-15.6 =62.1gm
Glycemic Index (GI) =28
GL (for 100gm)=[nxGI]/100
=[62.1x28]/100 ≃17(>10)❌
For 100gm the GL =17
ஃ Hence for 55gm=[17/100]x55 =9.35(<10)✔️
Hence a diabetic can take up to 55gm safely.
HULLED BARLEY(WHOLE GRAIN,100gm)
Total carbs =73.5gm
Fibers =17.3gm
Avail.carbs (n)= 73.5-17.3 =56.2
Glycemic Index =22
GL (for 100gm)=[n x GI]/100
=[56.2x22]/100 =12.4❌
For 100gm the GL =12.4
ஃ For 78gm the GL [12.4/100]x78 =9.7✔️
Hence a diabetic can take up to 78gm safely.
For cooked barley the GI =35-low(<55)
For cracked barley the GI =50-low(<55)
For barley flakes the GI =60-med(55-77)
In the above examples, barley has displayed three different values of glycemic indices in different states, such as raw, cooked, and flakes. Hence the total carbohydrates and the fiber contents may differ. This is because when the grains are processed like cooking, polishing, or refining it may affect their fiber contents. Hence the total carbs are changed accordingly. But the active carbs may or may not be affected by the processing albeit the GI values are increased as the affected fiber contents decreased.
FINGER MILLET-(RAGI -100gm):-
Total carbs =30gm
Fibers =1.7gm
Active carbs (n) =30-1.7 =28.3gm
Glycemic Index (GI) =100
The GL =[28.3x100]/100 =28.3(>10)❌
For 100gm the GL value =28.3
ஃ For 30gm the GL value =[28.3/100]x30
≃9 ✔️
Hence a diabetic can take ragi up to 30gm safely.
But there are a variety of millets with different glycemic indices which you can find out in google search.
In general, unlike fruits, food grains are subjected to various processes such as refining, polishing cooking, cracking, powdering, etc. All these processes affect glycemic indices.
Finally, grains are available in various forms such as black, brown, white, boiled, genetically modified with different contents of carbs, glycemic indices.
We should calculate the glycemic load individually and calculate the amount of food in which the glycemic load falls below 10 for safe consumption.
To see a simple reference chart for Glycemic Index please click here.
To have a study about the Glycemic Index (GI) and the Glycemic Load(GL) please click here.
WHITE RICE (100gms, Cooked, Long-Grain):
Total carbs =28gm
Fibers = 0.4gm
Active carbs (n) 28-0.4 =27.6gm
Glycemic Index (GI) =89
Glycemic Load =[nxGI]/100
=[27.6x89]/100 =25(>10)❌
For 100gm the GL =25
ஃ For 40gm,the GL [25/100]x40 =10✔️
Hence a diabetic can safely consume upto 40gm of long grain cooked white rice safely.
BROWN RICE (100gm):-
Total carbs =23gm
Fibers = 1.8gm
Available carbs (n) 23-1.8 =21.2gm
Glycemic Index (GI) = 68
GL (100gm) =[nxGI]/100
=[21.2x68]/100 =14.42(>10)❌
ஃFor 70gm the GL[14.42/100]x70 ≃10✔️
Hence a diabetic can safely take brown rice up to 70gm daily.
WHOLE WHEAT KERNELS (50gm):-
Total carbs =44gm
Fibers =07gm
Available carbs (n) 44-07 =37gm
Glycemic Index (GI) = 30
Glycemic Load (GL) =[nxGI]/100
=[37x30]/100 =11.01(>10)❌
For 50gm the GL =11.01
ஃ For 45gm the GL =10✔️
Hence a diabetic can safely take up to 45gm of whole wheat kernels.
SWEET CORN ON THE COB(150gm):-
Total carbs =41gm
Fibers =4gm
Available carbs (n) =41-4 =37gm
Glycemic Index (GI) =60
Glycemic Load (GL) =[nxGI]/100
=[37x60]/100 =22.2(>10)❌
For 150gm the GL =22.2
ஃFor 70gm the GL [22.2/150]x70 = 10.3✔️
Hence a diabetic can safely take sweet corn on the cob up to 65gm daily.
Hence a diabetic can take up to 6
5gm safely.
PEARL BARLEY (100gm):-
Total carbs =77.7gm
Fibers =15.6gm
Active or available carbs=77.7-15.6 =62.1gm
Glycemic Index (GI) =28
GL (for 100gm)=[nxGI]/100
=[62.1x28]/100 ≃17(>10)❌
For 100gm the GL =17
ஃ Hence for 55gm=[17/100]x55 =9.35(<10)✔️
Hence a diabetic can take up to 55gm safely.
HULLED BARLEY(WHOLE GRAIN,100gm)
Total carbs =73.5gm
Fibers =17.3gm
Avail.carbs (n)= 73.5-17.3 =56.2
Glycemic Index =22
GL (for 100gm)=[n x GI]/100
=[56.2x22]/100 =12.4❌
For 100gm the GL =12.4
ஃ For 78gm the GL [12.4/100]x78 =9.7✔️
Hence a diabetic can take up to 78gm safely.
For cooked barley the GI =35-low(<55)
For cracked barley the GI =50-low(<55)
For barley flakes the GI =60-med(55-77)
In the above examples, barley has displayed three different values of glycemic indices in different states, such as raw, cooked, and flakes. Hence the total carbohydrates and the fiber contents may differ. This is because when the grains are processed like cooking, polishing, or refining it may affect their fiber contents. Hence the total carbs are changed accordingly. But the active carbs may or may not be affected by the processing albeit the GI values are increased as the affected fiber contents decreased.
FINGER MILLET-(RAGI -100gm):-
Total carbs =30gm
Fibers =1.7gm
Active carbs (n) =30-1.7 =28.3gm
Glycemic Index (GI) =100
The GL =[28.3x100]/100 =28.3(>10)❌
For 100gm the GL value =28.3
ஃ For 30gm the GL value =[28.3/100]x30
≃9 ✔️
Hence a diabetic can take ragi up to 30gm safely.
But there are a variety of millets with different glycemic indices which you can find out in google search.
In general, unlike fruits, food grains are subjected to various processes such as refining, polishing cooking, cracking, powdering, etc. All these processes affect glycemic indices.
Finally, grains are available in various forms such as black, brown, white, boiled, genetically modified with different contents of carbs, glycemic indices.
We should calculate the glycemic load individually and calculate the amount of food in which the glycemic load falls below 10 for safe consumption.
To see a simple reference chart for Glycemic Index please click here.
To have a study about the Glycemic Index (GI) and the Glycemic Load(GL) please click here.
