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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Managing sugar spikes starts with understanding your food, what we put on our plate matters a lot.
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It means how quickly foods raise your blood sugar levels. High GI means fast sugar spikes, and low GI means slow and steady spikes.
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Some food items like white rice, poori, potatoes, idli. They are delicious and comforting, but may cause blood sugar surges.
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Some food items like brown rice, millets, dals, besan chilla, all support better sugar control and satiety.
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This is not just for people with diabetes, low GI foods help in weight loss, mood stability, and reducing cravings.
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Whole wheat roti is a better option than white rice in terms of GI. But pairing rice with dal, fat and good fiber content might lower its spike.
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Yes, but balance it out with protein, fiber, or healthy fats. How you pair your food or make food combinations, it matters more.
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Idli has high GI, but adding sambar, coconut chutney, or fermented batter changes its impact.
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Some studies have shown that longer cooking of a food item leads to higher GI. Prefer steamed, al dente, or fermented dishes as they have slower sugar release.
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Choose rajgira laddoos over gulab jamun, go for barley khichdi instead of white rice pulao for a balanced approach.
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It’s not about avoiding carbs, it’s about choosing the right carbohydrate and pairing them wisely.
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