{"id":13176,"date":"2023-09-22T18:06:14","date_gmt":"2023-09-22T12:36:14","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=13176"},"modified":"2024-07-23T19:06:54","modified_gmt":"2024-07-23T13:36:54","slug":"gi-glycemic-index","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/gi-glycemic-index\/","title":{"rendered":"Understanding the Glycemic Index: A Beginner&#8217;s Guide"},"content":{"rendered":"<h2><strong>What is Glycemic Index?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Low and slow is the way to go! This is an apt statement that truly defines the nature of the glycemic index, a crucial tool for blood sugar management. The <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2180214\/\"><span style=\"font-weight: 400;\">glycemic index (GI)<\/span><\/a><span style=\"font-weight: 400;\"> is a rating system for different foods based on how they affect your blood sugar levels soon after you consume them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If a food item slowly increases blood sugar levels, the GI is usually low, and vice versa. GI can change based on a person&#8217;s health and how the food is prepared.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n        &lt;div style=&quot;display:none&quot; class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n            &lt;a class=&quot;cta-link&quot; href=&quot;https:\/\/bit.ly\/40w3os7&quot; target=&quot;_blank&quot;&gt;\n                &lt;div class=&quot;desktop-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;mobile-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n            &lt;\/a&gt;\t\t\t\t\t\t\t\t\t\n        &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15167,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16777215},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;Cambria&quot;,&quot;16&quot;:11}\">\n        <div style=\"display:none\" class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n            <a class=\"cta-link\" href=\"https:\/\/bit.ly\/40w3os7\" target=\"_blank\">\n                <div class=\"desktop-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n                <div class=\"mobile-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n            <\/a>\t\t\t\t\t\t\t\t\t\n        <\/div>\n    <\/span><\/p>\n<h2><strong>What is a Low Gylcemic Diet?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Foods with a glycemic index of 55 or less, are qualified as low GI foods. A diet plan tailored to focus on foods with low GI is called a low glycemic diet. It includes foods that have a slow or steady impact on blood sugar levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31374573\/\"><span style=\"font-weight: 400;\">main idea behind using GI as the guiding factor in diet planning is to stabilise blood sugar fluctuations, control diabetes<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30460737\/\"><span style=\"font-weight: 400;\">promote weight management<\/span><\/a><span style=\"font-weight: 400;\">, and ensure prolonged energy levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A\u00a0 low glycemic diet generally comprises whole grains like brown rice, rolled oats, whole wheat, barley, dals (pulses), legumes, sprouts, vegetables, etc. Certain vegetables like cauliflower, cabbage, brinjal, legumes, green leafy harvest, broccoli, etc. are also low-Gl friendly.\u00a0<\/span><\/p>\n<h2><strong>How Much Glycemic Index is Good for Diabetes?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Needless to say, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22397288\/#:~:text=As%20a%20result%2C%20a%20low,the%20vascular%20complications%20of%20diabetes.\"><span style=\"font-weight: 400;\">a low glycemic index<\/span><\/a><span style=\"font-weight: 400;\">, that is, a <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/45\/Supplement_1\/S17\/138925\/2-Classification-and-Diagnosis-of-Diabetes\"><span style=\"font-weight: 400;\">GI value of 55 or less, is good for diabetes<\/span><\/a><span style=\"font-weight: 400;\">. Moderate GI foods with a rating between 56-69 can be eaten, but in moderation. A good way is to have them along with diabetes-friendly low-GI foods to strike the right balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food with moderate GI includes honey bananas, papayas raisins, sweet potatoes, etc.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is advisable to avoid or sparingly have high-GI foods like white rice, puffed rice, jowar, maida (refined flour), white bread, jaggery, etc. if you have diabetes or are trotting the borderline.<\/span><\/p>\n\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding calculator-cta\">\n        <div class=\"cal-card-list\">\n            <div class=\"cal-card blue\">\n                <div class=\"cal-card-info\">\n                    <h4>Diabetes Reversal<br> Calculator<\/h4>\n                    <p>To know your chances of&nbsp; Diabetes reversal, take the Diabetes Reversal Test<\/p>\n                <\/div>\n                <div class=\"cal-btn\">\n                    <a target=\"_blank\" href=\"https:\/\/www.fitterfly.com\/hybrid-reversal-calculator-blog?utm_source=Reversal_Calculator_blog&utm_medium=blog&utm_campaign=Reversal_Calculator_Blog\" class=\"white-btn\">Check<\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n    \n<h2><strong>What is the Use of Glycemic Index\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12081850\/\"><span style=\"font-weight: 400;\">benefits of the glycemic index<\/span><\/a><span style=\"font-weight: 400;\"> are not only for people with diabetes but for overall health. Let us skim through the uses:<\/span><\/p>\n<h3><strong>1. Eating Right<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Including GI-friendly foods in your diet is a good habit to develop. You can work closely with your dietician to plan a balanced diet with proportionate amounts of low and moderate GI foods. It is fine to indulge in a cheat day with high-GI foods at times to satisfy cravings!<\/span><\/p>\n<h3><strong>2. Weight Management<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Low GI foods create a feeling of fullness and extended energy levels, possibly reducing overall calorie consumption and contributing to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30460737\/\"><span style=\"font-weight: 400;\">weight control<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>3. Consistent Energy Levels<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Paying special attention to GI during meal planning can help keep your energy levels high all day! How do you do that? Choose low-GI carbohydrates, pair them up with proteins and healthy fats in your diet, eat balanced meals, and keep hydrated.<\/span><\/p>\n<h3><strong>4. Blood Sugar Control<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Low GI foods are less likely to induce quick rises in blood sugar, making them good choices for people with diabetes to help maintain stable blood glucose levels.<\/span><\/p>\n<h3><strong>5. Prevents Diabetes for Those with Borderline Values<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Opting for foods with a low Glycemic Index (GI) can help if you&#8217;re on the cusp of diabetes by stabilising your blood sugar, reducing the risk of developing full-blown diabetes, and maintaining your overall fitness.<\/span><\/p>\n<h3><strong>6. Diabetes Management<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Definitely! Low GI meals, with their ability to keep blood sugar levels stable, curb hunger pangs, and improve weight control, will help take <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31374573\/\"><span style=\"font-weight: 400;\">better charge of diabetes<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n    &lt;div class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n        &lt;div class=&quot;testimonial-block&quot;&gt;\n            &lt;div class=&quot;testimonial-block-card&quot;&gt;\n                &lt;div class=&quot;col-lg-7 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-card-pad&quot;&gt;\n                        &lt;div class=&quot;testimonial-card-info&quot;&gt;\n                            &lt;div class=&quot;testimonial-card-head&quot;&gt;\n                                &lt;h3 class=&quot;gradient-text&quot;&gt;Reduced diabetes medications in 3 months&lt;\/h3&gt;\n                            &lt;\/div&gt;\n                            &lt;div class=&quot;testimonial-image-block&quot;&gt;\n                                &lt;div class=&quot;testimonial-profile-image&quot;&gt;\n                                    &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/shubhangi-patil.webp&quot; alt=&quot;Shubhangi Patil&quot; title=&quot;Shubhangi Patil&quot;&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;testimonial-profile-info-block&quot;&gt;\n                                    &lt;div class=&quot;testimonial-profile-info&quot;&gt;\n                                        &lt;div class=&quot;progress-info&quot;&gt;\n                                            &lt;strong class=&quot;red&quot;&gt;9.8&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                            &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg&quot; alt=&quot;&quot; title=&quot;&quot;&gt;\n                                            &lt;strong class=&quot;green&quot;&gt;6.8&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-member-info&quot;&gt;\n                                        &lt;div class=&quot;member-name&quot;&gt;Shubhangi Patil&lt;\/div&gt;\n                                        &lt;div class=&quot;member-age&quot;&gt;38 years&lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                            \n                            &lt;div class=&quot;testimonial-outcome-list&quot;&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg&quot; alt=&quot;Happy members&quot; title=&quot;Happy members&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;30000+ &lt;br&gt;Happy members&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg&quot; alt=&quot;No Cost EMI&quot; title=&quot;No Cost EMI&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;No Cost &lt;br&gt; EMI&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg&quot; alt=&quot;Moneyback Guarantee&quot; title=&quot;Moneyback Guarantee&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;Moneyback &lt;br&gt; Guarantee&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;&lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;&lt;br&gt;4.8\/5&lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;col-lg-5 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-form-block cta-form&quot;&gt;\n                        &lt;div class=&quot;testimonial-form-block-pad&quot;&gt;\n                            &lt;input type=&quot;hidden&quot; value=&quot;Shubhangi Patil Weightloss&quot; id=&quot;category_name&quot;&gt; \n                            &lt;div class=&quot;testimonial-form-card&quot;&gt;\n                                &lt;div class=&quot;testimonial-form-card-pad&quot;&gt;\n                                    &lt;div class=&quot;testimonial-form-label&quot;&gt;You too can with&lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-form-heading&quot;&gt;Fitterfly&amp;apos;s&lt;br&gt; Diabetes Prime Program&lt;\/div&gt;\n                                    &lt;form autocomplete=&quot;off&quot; class=&quot;testimonial-form&quot;&gt;\n                                        &lt;div  class=&quot;testimonial-form-container&quot;&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;text&quot; id=&quot;name&quot; placeholder=&quot;Name&quot; class=&quot;&quot;  onkeypress=&quot;return (event.charCode &gt; 64 &amp;&amp; event.charCode &lt; 91) || (event.charCode &gt; 96 &amp;&amp; event.charCode &lt; 123) || (event.charCode==32)&quot;  required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;number&quot; id=&quot;mobile&quot; onkeypress=&quot;if (this.value.length &gt;9) return false;RestrictFirstZero(event)&quot;  onkeydown=&quot;return (event.which &gt;= 48 &amp;&amp; event.which &lt;= 57) || event.which == 8 || event.which == 46&quot; type=&quot;number&quot; minlength=&quot;10&quot; maxlength = &quot;11&quot; placeholder=&quot;Mobile No.&quot; class=&quot;&quot; required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;button-block&quot;&gt;\n                                                &lt;button id=&quot;save-data-CRM&quot; type=&quot;button&quot; class=&quot;button&quot;&gt;\n                                                    &lt;span&gt;Call me&lt;\/span&gt;\n                                                &lt;\/button&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/form&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n            &lt;\/div&gt;\n            &lt;div class=&quot;testimonial-block-card-note&quot;&gt;* Diabetes Remission is the clinical term for Diabtes Reversal&lt;\/div&gt;\n        &lt;\/div&gt;\n    &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15165,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;Cambria&quot;,&quot;16&quot;:11}\">\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n        <div class=\"testimonial-block\">\n            <div class=\"testimonial-block-card\">\n                <div class=\"col-lg-7 nopadding\">\n                    <div class=\"testimonial-card-pad\">\n                        <div class=\"testimonial-card-info\">\n                            <div class=\"testimonial-card-head\">\n                                <h3 class=\"gradient-text\">Reduced diabetes medications in 3 months<\/h3>\n                            <\/div>\n                            <div class=\"testimonial-image-block\">\n                                <div class=\"testimonial-profile-image\">\n                                    <img decoding=\"async\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/shubhangi-patil.webp\" alt=\"Shubhangi Patil\" title=\"Shubhangi Patil\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 198px; --smush-placeholder-aspect-ratio: 198\/244;\"><noscript><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/shubhangi-patil.webp\" alt=\"Shubhangi Patil\" title=\"Shubhangi Patil\"><\/noscript>\n                                <\/div>\n                                <div class=\"testimonial-profile-info-block\">\n                                    <div class=\"testimonial-profile-info\">\n                                        <div class=\"progress-info\">\n                                            <strong class=\"red\">9.8<span>%<\/span><\/strong>\n                                            <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg\" alt=\"\" title=\"\">\n                                            <strong class=\"green\">6.8<span>%<\/span><\/strong>\n                                        <\/div>\n                                    <\/div>\n                                    <div class=\"testimonial-member-info\">\n                                        <div class=\"member-name\">Shubhangi Patil<\/div>\n                                        <div class=\"member-age\">38 years<\/div>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                            \n                            <div class=\"testimonial-outcome-list\">\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg\" alt=\"Happy members\" title=\"Happy members\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">30000+ <br>Happy members<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg\" alt=\"No Cost EMI\" title=\"No Cost EMI\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">No Cost <br> EMI<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg\" alt=\"Moneyback Guarantee\" title=\"Moneyback Guarantee\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">Moneyback <br> Guarantee<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\">\n                                    <\/div>\n                                    <div class=\"outcome-text\"><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\"><br>4.8\/5<\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n                <div class=\"col-lg-5 nopadding\">\n                    <div class=\"testimonial-form-block cta-form\">\n                        <div class=\"testimonial-form-block-pad\">\n                            <input type=\"hidden\" value=\"Shubhangi Patil Weightloss\" id=\"category_name\"> \n                            <div class=\"testimonial-form-card\">\n                                <div class=\"testimonial-form-card-pad\">\n                                    <div class=\"testimonial-form-label\">You too can with<\/div>\n                                    <div class=\"testimonial-form-heading\">Fitterfly&apos;s<br> Diabetes Prime Program<\/div>\n                                    <form autocomplete=\"off\" class=\"testimonial-form\">\n                                        <div  class=\"testimonial-form-container\">\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"text\" id=\"name\" placeholder=\"Name\" class=\"\"  onkeypress=\"return (event.charCode > 64 && event.charCode < 91) || (event.charCode > 96 && event.charCode < 123) || (event.charCode==32)\"  required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"number\" id=\"mobile\" onkeypress=\"if (this.value.length >9) return false;RestrictFirstZero(event)\"  onkeydown=\"return (event.which >= 48 && event.which <= 57) || event.which == 8 || event.which == 46\" type=\"number\" minlength=\"10\" maxlength = \"11\" placeholder=\"Mobile No.\" class=\"\" required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"button-block\">\n                                                <button id=\"save-data-CRM\" type=\"button\" class=\"button\">\n                                                    <span>Call me<\/span>\n                                                <\/button>\n                                            <\/div>\n                                        <\/div>\n                                    <\/form>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <div class=\"testimonial-block-card-note\">* Diabetes Remission is the clinical term for Diabtes Reversal<\/div>\n        <\/div>\n    <\/div>\n    <\/span><\/p>\n<h2><strong>How Glycemic Index is Calculated?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A food&#8217;s Glycemic Index (GI) is measured through a <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523024711#:~:text=The%20glycemic%20index%20(GI)%20is,the%20same%20amount%20of%20carbohydrate.\"><span style=\"font-weight: 400;\">scientific procedure<\/span><\/a><span style=\"font-weight: 400;\"> that compares the blood sugar response after eating a specific portion of the test food to the blood sugar response after taking the standard reference food, typically pure glucose or white bread.\u00a0<\/span><\/p>\n<p><b>Why Glycemic Index is Important\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To put it simply, the glycemic index is important because it helps you, as an individual, make <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0939475315001271\"><span style=\"font-weight: 400;\">informed choices about your nutrition profile,<\/span><\/a><span style=\"font-weight: 400;\"> weight, fitness, and diabetes control (in case you have been diagnosed with it).<\/span><\/p>\n<h2><b>How Glycemic Index Works?\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To sum it up, the glycemic index works like a speedometer for everything that you eat. Foods with higher values rev up your blood sugar levels in no time but also crash quickly, creating a roller coaster ride for your energy levels and diabetes management.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, a low GI diet is a smooth, sustained leisure ride\u2014ideal for steady blood sugar levels, weight control, and overall fitness.\u00a0<\/span><\/p>\n<h2><b>How to Use It?\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Use GI values wisely. Always stay in touch with your dietician to chalk out a balanced, wholesome diet with adequate amounts of low and moderate GI foods, paired with good proteins and healthy fats.\u00a0<\/span><\/p>\n<h2><b>GI Chart of Popular Indian Foods\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a quick brush-up on the <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522004944?via%3Dihub\"><span style=\"font-weight: 400;\">GI of some of our favourite foods<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<div class=\"table-scroll\">\n<table class=\"table\" style=\"width: 97.2325%;\">\n<tbody>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Food Item<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">GI Value<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">White rice<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 73<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Brown Rice<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 65<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/glycaemic-index-of-indian-flatbreads-rotis-prepared-using-whole-wheat-flour-and-atta-mixadded-whole-wheat-flour\/17DD2F55066FAF8AFEE6B3711AF582D9\"><span style=\"font-weight: 400;\">Roti (mix wheat)<\/span><\/a><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 27<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Idli\u00a0<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 60-70<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Paratha (plain)<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 70<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Dal\u00a0<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">32-40<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Chana (Chickpeas)<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">10<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Rajma<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">24<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Potato<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 80<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Sweet Potato<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">70<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Mango (ripe)<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 56<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Banana<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">Around 48<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Apple<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">39<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; width: 51.9455%;\"><span style=\"font-weight: 400;\">Carrot (fresh)<\/span><\/td>\n<td style=\"text-align: center; width: 220.217%;\"><span style=\"font-weight: 400;\">30<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p><span style=\"font-weight: 400;\">Please note that the <\/span><a href=\"https:\/\/glycemic-index.net\/glycemic-index-chart\/\"><span style=\"font-weight: 400;\">values<\/span><\/a><span style=\"font-weight: 400;\"> are subject to change as per the cooking method.<\/span><\/p>\n<h2><b>Fittertake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you are looking to stay fit or have been recently diagnosed with diabetes, including the glycemic index in your diet can be a real game-changer. Consider consulting our expert diabetologists and dieticians on Fitterfly&#8217;s <\/span><a href=\"https:\/\/www.fitterfly.com\/fitterfly-diabetes-care-plan?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=diabetes\"><span style=\"font-weight: 400;\">Diabetes Care Programme<\/span><\/a><span style=\"font-weight: 400;\"> to learn when and how to prepare a GI friend diet chart.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also directly <\/span><a href=\"https:\/\/bit.ly\/3Q3XOZ2\"><span style=\"font-weight: 400;\">sign up<\/span><\/a><span style=\"font-weight: 400;\"> for our programme if you wish to know more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To know if you can reverse your diabetes, try our <a href=\"https:\/\/www.fitterfly.com\/diabetes-reversal-calculator?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=blog\">Fitterfly Diabetes Reversal Calculator<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without much adieu, speak with us by just dialing a missed call at <a href=\"tel: 08068507599\"><strong>08068507599<\/strong>,<\/a> and we will definitely get back to you. Together, let us make the journey towards healing from diabetes more healthy and enjoyable.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p> Dive into the world of the Glycemic Index (GI)and its significance in this guide. Learn how GI impacts your health in managing blood sugar levels and diabetes control.<\/p>\n","protected":false},"author":1,"featured_media":13177,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":1,"footnotes":""},"categories":[1],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":5783,"show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/13176"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=13176"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/13176\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/reviewers\/5783"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/13177"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=13176"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=13176"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=13176"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}