Makhana Glycemic Index
What is Glycemic Index
The glycemic index (GI) is a globally recognized rating system for all foods that contain carbohydrates. It depicts the rate of blood sugar level absorption or in other words, how quickly each food product affects the blood sugar (glucose) level when it is eaten on its own.
The food products are categorized as following :
High GI food
Medium GI Food
Low GI food
Food with High GI
Carbohydrate food products that can be broken down quickly by your body and cause a rapid increase in blood glucose have a high GI rating. High GI food categories include the following:
Sugar and sugary foods
Soft drinks, fruit juices, aerated drinks
white rice etc.
Low and medium GI foods
Low or medium GI foods are much better to consume in the sense that they break down carbohydrates slowly and gradually and also cause a gradual rise in blood sugar levels over time. They include:
Fruits and vegetables
Nuts including almonds, walnuts, pine nuts, makhana etc.
Wholegrain foods, such as porridge, oats etc.
Below is the Glycemic Index Chart of different food products. These indicative values. Please consult your nutrition expert or medical practitioner before planning a proper diet.
*Combinations of food consumed may also vary from individual to individual depending on the age, sex, health profiling etc.
Why are low GI foods healthier?
There are a number of food products and categories that are low in GI . These include wholegrain foods, fruit, vegetables, beans , nuts and lentils etc. These food products should be consumed daily as part of a healthy, balanced diet.
Please note that using the glycemic index or GI in isolation when deciding whether foods or combinations of foods are healthy can be misleading.
It is also seen that not all food products with a high GI are unhealthy and not all foods with a low GI are healthy. For example, watermelon and parsnips are high GI foods, while chocolate cake has a lower GI value. It is therefore always beneficial to take professional guidance from a nutrition expert to understand what food products are beneficial and what combination of food will provide a well-balanced nutrition to the body.
Also, there are certain food types that contain natural fat/oil or are cooked with fat and protein which further slows down the absorption of carbohydrate, lowering their GI.
Glycemic Index of Makhana
Makhana or fox nut seeds are popular for having a low Glycemic Index ( GI). This nutritional powerhouse is rich in nutrients and contains a variety of mineral elements, protein, fat, dietary fiber and other compounds essential for a fit body.
Makhana nuts contain a rich variety of amino acids in fresh Lotus seeds. Therefore, makhana can be eaten in any form as snack, in curries, as desserts. Makhana or gorgon nuts can be easily roasted and cooked using different techniques to add flavor and more taste to the dishes.
Owing to low GI, fiber and less calories, this high in demand super food is a must have for every age group.
How does a low GI Diet Help?
Adopting a lifestyle and food habits with a low GI Index helps to improve the general health and metabolism of the body. It also helps to have a sustained level of energy and making the human body less prone to diseases.
As per proven research conducted, it is confirmed that a healthy food diet with low GI helps in managing both Type 1 as well as Type 2 diabetes. It also helps in managing the cholesterol level and insulin level.
A healthy diet also ensures good weight management thereby reducing risk of a number of diseases including heart diseases and some types of cancer. It is known that a low GI diet makes the blood vessel walls more elastic and helps in good flow of blood.
Expecting mothers benefit a lot with a low GI diet during the pregnancy period. An unhealthy, high fat diet along with carbohydrates with high GI, can impact the child’s health also.
Food with low GI, improve the mental alertness, cognitive performance by providing a steady and sustained release of energy to the brain. During childhood and growing up years also, it is important that well balanced and nutritional food with low index is given to children for better learning ability and improved concentration.
It is also observed that intaking a good and healthy diet and carbohydrates with low GI provide a sustained, and long-lasting energy. Since the glucose from food takes time to release, hence it also provides a stable energy level.
There are a number of women suffering from PCOD/PCOS (polycystic Ovarian Syndrome). Such individuals often develop resistance to insulin due to excess weight gain and hormonal imbalance. Consuming food such as makhana with low GI helps in maintaining an optimal weight and overcoming the ailment.