There’s now a list of Asian foods to look out for if you're worried about diabetes
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Wellness
There'southward at present a listing of Asian foods to await out for if you're worried about diabetes
The Glycaemic Index, which shows how food carbs affect blood glucose levels, take primarily focused on western foods. A new list looks at 940 items from this office of the world. Should we call up twice about that actress serving of lo mai gai or curry puff?
(Photos: Freepik and jessp_insta/Instagram)
24 February 2022 06:30AM (Updated: 08 Aug 2022 03:00PM)
People who are super health-conscious when it comes to what they swallow will probably have come across the term "Glycaemic Index" (GI). It'south what determines the consequence of carbohydrates in your food on your claret glucose.
For diabetics, knowing the GI of anything that passes through your oral fissure is crucial to assist you manage your insulin needs.
Simply even if you're healthy, knowing the GI of your food is important in reducing the take a chance for conditions such as Type two diabetes, middle disease, obesity and colorectal cancer.
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According to the HealthHub website, a high GI measures seventy and higher, while a GI of 56 to 69 is considered medium. A low GI tin can fall between 55 and zip. Foods low in GI can help to foreclose and manage diabetes.
But here's the rub if you lot're living in this role of the earth – it's really hard to discover any sort of information online if you lot wanted to find out more about that nasi lemak, char kway teow or mee goreng you simply had.
That's because most of the GI tables are based on western foods and foods consumed in western countries, according to Professor Christiani Jeyakumar Henry, a senior advisor at Agency for Science, Applied science and Research's Singapore Establish of Food and Biotechnology Innovation (SIFBI).
The addition of fatty to carbohydrates can lower the GI of foods as fat slows down digestion.
"Given that Asia and this region are epicentres of Type 2 diabetes, information technology seems a paradox that there were no readily bachelor GI tables to refer to, to select low GI foods," he told CNA Lifestyle.
'MOST COMPREHENSIVE' Listing OF Non-WESTERN FOODS
To rectify that, Prof Henry, along with SIFBI's senior enquiry officers Rina Quek and Bhupinder Kaur, recently released a list of 940 food items that he said is "the most comprehensive database of GI of non-western foods".
This data is gleaned from 159 dissever studies spanning 2000 to 2020, and the studies don't but involve diabetics. Out of a conservative estimate of over 2,500 participants, virtually of the subjects didn't have the condition, according to Prof Henry.
The list of Asian foods, which will exist disseminated through Wellness Promotion Lath and Singapore Diet Dietetics Association, includes local fare such as lo mai gai (steamed glutinous rice with chicken), mee siam and dosa (crepe made from fermented rice batter).
You lot'll also discover Malaysia's lacy pancake eaten with back-scratch, Indonesia's nasi oyek (a rice-like substitute made of cassava) and the Filipino sponge block known as mamon.
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In fact, the foods featured come from sixteen non-western countries, including Mainland china, Nippon, Thailand, India, Sri Lanka, Saudi Arabia and Lebanese republic, said Prof Henry.
SURPRISINGLY HIGH-GI LOCAL FOODS RANKED
Honey back-scratch puff or lo mai gai? These are two of the high-GI foods in this list of ten popular foods you may find yourself eating regularly. Here's a look at what the other foods, ranked in descending club, are and why they each have such a high GI:
1. Lo mai gai, GI: 106 - The gummy or glutinous rice is known to have a high GI considering of its starchy nature.
2. Chicken curry puff, GI: 92 - Processed flour is ofttimes used to make it.
3. Mee siam, GI: 88 - Information technology is fabricated from rice flour, which is high in GI.
4. Chinese yam cake, GI: 86 - Yam has a medium GI simply the addition of rice flour causes its overall GI to rise.
5. Rice idli, GI: 85 - It is made from ground rice grains and the more processed the rice grains are, the more than rapidly digested the carbohydrates.
6. Chee cheong fun, GI: 81 - Encounter mee siam.7. Char kway teow, GI: 80 - See mee siam.
8. Rice dosa, GI: 76 - See rice idli.
9. Corn muffin, GI: 74 - Processed flour is often used to brand it.ten. Doughnut, GI: 72 -Processed flour and saccharide are used.
And so HOW EXACTLY IS A Nutrient'South GI DETERMINED?
A food's GI is typically determined by getting the participants to fast overnight. According to HealthHub, they then eat a test nutrient containing 50g of carbohydrate. Their blood samples are and so tested at different time intervals for their blood glucose levels.
On a separate day, the same participants are given glucose also containing 50g of carbohydrate and the same claret glucose tests are repeated. The two sets of measurements are then compared, noted HealthHub.
Yet, a food's GI does non tell you about its nutritional content such as protein, fat, sodium, vitamins and minerals.
In fact, a healthier food may have a college GI than 1 with lower nutritional value. For example, according to HealthHub, oatmeal has a higher GI than chocolate because of its carbohydrates.
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Furthermore, the addition of fatty to carbohydrates tin lower the GI of foods as fatty slows down digestion, noted Prof Henry. Chicken rice has a lower GI than white rice but that doesn't brand craven rice healthier.
You'll however need to know a food'southward diet values (there are apps to assistance with that) or check its diet characterization to decide.
HOW Do Y'all GET Around HIGH-GI FOODS LIKE WHITE RICE?
Since a food'southward GI indicates how quickly its carbohydrates are digested earlier entering your bloodstream, there are ways to slow down this procedure. The sequence in which you lot consume the dishes can play a role, said Prof Henry.
"We need to outset eat the vegetables, followed by the meat and and then the rice. This sequence slows down the rate of digestion (due to the presence of fibre in the vegetables) and the stimulation of insulin (due to the consumption of meat), thereby facilitating the assimilation of glucose into the cells. This, in turn, lowers the GI of rice," explained Prof Henry.
If yous only take ane low-GI meal per day, the all-time is to have it at night.
What you pair with your meal is also crucial. "You must always accompany your rice with a soup (made with meat), soy milk or greenish tea," he said, explaining that the poly peptide or amino acids in these liquids have the ability to reduce the rice's GI.
Having said that, you should try to keep two out of your iii meals depression GI, brash Prof Henry. "If you only have one option per day, the best is to select a low-GI meal at night, which will have the nigh impact on your wellness."
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Source: https://cnalifestyle.channelnewsasia.com/wellness/list-of-asian-foods-glycaemic-index-237921
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