Glycemic index: 6 facts to know πŸ™Œ

Hello everyone! Have a wonderful and safe day πŸ™‹πŸ»

Why do we need to know about the glycemic index of food? The answer is simple. Whatever food we eat, we should know how fast the food is digested and absorbed in our body and raises our blood sugar level. Knowing this, we can arrange our daily meal plan and maintain good health. It will help us to lose weight if necessary, and avoid lifestyle diseases like diabetes, heart diseases.

Six facts to know:

1. Glycemic index refers to how fast a type of carbohydrate consumed is digested and absorbed in the body and raises the blood sugar level. Insulin then helps the sugar molecules to be absorbed by the cells of our body for energy. To be precise, the Glycemic index is referred to the measurement scale of 0 – 100 of the rate at which the carbohydrate is digested and absorbed in the body.

2. Note that the Glycemic index is influenced by other food content also like protein and fat content, as we usually do not consume carbohydrates in isolation during a meal.

3. On the Glycemic index scale :
Low GI – Less than 55
Medium GI – 55-69
High GI – 70 or more
Low GI index means that the particular food has a slower rise of blood sugar levels but has a sustained release of energy.
High GI index means that the particular food indicates a rapid rise in blood sugar and release energy quickly for a shorter period.

4. It is relatively healthy and safe to prefer food with a low GI index as:
It reduces hunger as the energy is slowly reduced.
Helps to lose weight.
Improve cholesterol level.
It helps to lower the risk of heart disease and type 2 diabetes.

This doesn’t mean that all food with higher GI index like potatoes, rice, watermelon, dates, raisins should be avoided entirely, but can be consumed in moderation. But, we should avoid high GI foods like processed, refined, sugary food altogether for better health and wellbeing.

5. Glycemic load: This is a term which is used commonly along with Glycemic index, often as well. It refers to both the quality and quantity of carbohydrate that is eaten during the meal. It indicates how food choices in the feed would affect the blood glucose level in the body.
The equation is Glycemic load = Glycemic index, multiplied by how much quantity of carbohydrate is eaten.

6. Some practical tips:
a. Fibrous vegetables are best in the sense as they are dense and rich in fibres. They are digested by the gut microbes, which in turn provide food for the microbes and in exchange causes a slow and steady absorption. Subsequently, blood sugar is released slowly.

b. Some food like eggs, lean meat, fishes, pulses, full-fat dairy, cheese are not considered in the GI index. So, these foods have little effect on blood sugar level directly. We should consume these foods regularly.

c. Enjoy daily a considerable portion of vegetables and fruits, preferably with a low GI index along with a limited quantity of carbohydrate to regulate the blood sugar efficiently.

d. Acid content in food can slow down the digestion of food so lemon, vinegar, should be added to the meal.

Thanks for reading.

Blessings and much love to all πŸ’

Pic courtesy :Pinterest

6 natural ways of Thyroid care πŸ™Œ

Hello everyone ! Have a wonderful and safe day πŸ™‹πŸ»

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The thyroid gland is butterfly-shaped in the neck, which is responsible for metabolism and growth. This gland mainly secretes hormones, thyroxine and triiodothyronine. It is controlled by the pituitary gland which is called the master gland of the hormonal axis. Thyroid problems are widespread and experienced by millions, but about 60% of such cases remain undiagnosed. Thyroid problems are elevated these days because of high stress in day to day life, unhealthy food habits, sedentary lifestyle, and perhaps increase in top environmental toxins. Though thyroid problems can appear in both men and women, but women are most likely to be affected than men. Although there is no specific cause, the reason can be due to estrogen dominance, a state where the estrogen level is elevated than the progesterone level.

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Thyroid issues can be broad as
#dietary deficiency like iodine deficiency such as in case of goitre  

#autoimmune in origins like hypothyroidism called Hashimoto’s thyroiditis and hyperthyroidism called Graves disease.

#Thyroid nodules.

Symptoms depend on different conditions. Common symptoms for thyroid problems can be:
tiredness,
fast heartbeats,
fatigue,
weightloss (hyperthyroid) or weight gain (hypothyroid),
irritability,
anxiety,
heat intolerance and 
irregular menstrual cycle.
The association of thyroid issues with irregularity or imbalance in women reproductive hormones have been quite relevant. There is a significant association of thyroid issues with conditions like uterine fibroid, endometriosis, menstrual irregularities, premenstrual symptoms (PMS), polycystic ovarian syndrome (PCOS) and difficulty in menopause.

According to modern medicine, depending upon the thyroid hormone levels in the blood, physical examination, ultrasound and physical symptoms, the diagnosis is confirmed. Drugs are given as a substitute for thyroid hormones in case hypothyroidism.

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But in general, the thyroid gland can be maintained healthily by changing our food habits and lifestyle. 6 natural ways are: 
1.Food: Apple, coconut, yoghurt, beans, spinach, onions, pumpkin seeds, walnuts, mango, olive oil, garlic, mushroom, nuts, sea fishes like sardines and salmon, using natural rock salt in meals.

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2. Avoiding junk food and soya products.

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3. Daily yoga and meditation are beneficial;

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4. The message of the gland with pure cold-pressed walnut oil or red onion (antibacterial and anti-inflammatory properties) can help significantly to reduce inflammation around the organ.
5. Vitamin D, Selenium and magnesium supplementation are helpful.

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6. Detoxifying: our body is highly equipped with organs (liver, kidneys, skin, lungs) to eliminate toxins. We do not require expensive therapies or sessions or any special diet for detoxification. We, need to stick to a clean diet, plenty of fluids, proper sleep, no excess processed food, sugar and alcohol to enhance the natural detoxification process.

Thanks for reading.

Blessings and much love to all πŸ’