Introduced by David J. Jenkins in 1981, the Glycemic Index is a helpful tool that tells us how different foods affect our blood sugar levels. This is useful information, especially since our fast–paced lifestyles often mean frequent take–away meals and laid back attitudes toward nutrition. Up to 95 percent of the Indian population suffers from type–2 diabetes, which results from poor dietary habits. Type–2 diabetes results in failure to control blood sugar levels.

Any food, depending on the amount of sugar it contains, has the ability to raise our blood sugar levels. This index is measured in a ratio, that is, by how much each food will increase the sugar levels. E.g. a banana has a high Glycemic Index as compared to an orange. White rice has a high Glycemic Index as compared to brown rice and the same goes for white bread as compared to brown bread.

The Glycemic Index is a good indicator to keep your sugar levels in control. Thus, it is a very useful meal–planning tool. One can find substitutes for foods with high Glycemic Index to keep their blood sugar levels in control. This is useful, especially for diabetics and people trying to control their weight. The Glycemic Index is also a good tool to keep low blood sugar levels in check. In that case, one should look out for foods with a high Glycemic Index.

Eat healthy food high in dietary fibre, low in fat and low in GI (Glycemic Index) levels. Eat a small meal every two–three hours. Get at least 20–30 minutes of exercise everyday. Just a walk is enough.

Choose whole grain cereals like wheat, jowar, bajra, brown rice Breakfast cereals like oats, muesli, wheat flakes can replace corn flakes Pick whole fruits over juices Eat plenty of salads and green leafy vegetables Pick nuts and seeds like almonds, walnuts, flax seeds, Do not follow a diet unless you need to. Consult a doctor or nutritionist before you make any changes in your diet.