Category: Food

10 hard facts about Taurine 🙌

by drjurisharma, posted in brain, cognitive health, eyes, Food, life, taurine, Uncategorized

Hello everyone ,

1. Amino Acid :Taurine is found naturally in our body. Chemically, it’s an amino acid or more precisely amino sulphonic acid. Since it is naturally available in the body, it plays a significant part in different bodily functions like metabolism, immunity, nervous system, electrolyte balance, biliary system.

2. Nervous system :Taurine as an abundant amino acid support building up the nervous system, helps in storing memory. As ageing progresses, it’s bodily reserve reduces with age. Due to its decreased levels can be responsible for neurodegenerative diseases like Alzheimers’ or memory deficits.

3. Liver :The liver is supported by taurine mainly to break down cholesterol into bile salts. Bile salts play a crucial role in the digestion and metabolism of fat in the body.

4. Lifespan: Researches show that high taurine levels do have anti-aging effects. From its lower levels contribute to inflammation, diabetes, obesity, hypertension, so, with improved levels of taurine, these risk factors are significantly reduced. Food supplementation of taurine and exercise do contribute to the lifespan.

5. Cell protective agent: Taurine plays a vital role in regulating cell volume, calcium homeostasis, sweeping free radicals and stabilizing the cell membrane.

6. Heart : Studies show that taurine reduces the risk of heart failure by lowering the progression of atherosclerosis. It has a potential vasodilating effect. Taurine supplement in people who have a history of heart failure shows lower levels of cholesterol. Low Taurine levels may be a significant factor in the development of cardiomyopathy.

7. Eye :Studies have shown that taurine is abundant in the retina of the eye. Reduced levels of taurine is linked to eye disorders like glaucoma, retinal degeneration like diabetic retinopathy.

8. Muscle :Studies show that taurine helps to improve muscle power and strength. Taurine appears to help restore muscle injuries, damage, pain and reduce progress in people with muscular dystrophy.

9. Food : Taurine is found in dairy and high sources are mainly meat, chicken and fishes. As for plant based diet, seaweed is a good source of taurine.

10. Dosage : Taurine supplementation is not usually recommended as it is naturally available in the body and in our diet. If prescribed clinically, evidence shows that consumption of 3 gms per day works well without the risk of side effects. Taurine has also been an essential component in energy drinks in case of physical performance. Some infant formulas contain taurine because it is not naturally found in babies as it is in adults.

Thanks for reading.

Peace and love 🙏

10 quick facts of ginger🫚

by drjurisharma, posted in brain, cognitive health, Food, life, nature

Ginger is an ingredient common to our cuisine for centuries. It is widely used in most of the culinary dishes. Besides adding the zing in our taste buds, it has immense medicinal and health benefits.

  1. Ginger contains gingerol that imparts its unique taste and flavour to cooking. This compound gingerol is a natural antioxidant and anti-inflammatory. Hence, ginger helps to cure common cold, flu, seasonal rhinitis and fungal infections.
  2. Previous studies have shown that ginger has played an important role in controlling blood sugar levels in people with type 2 diabetes. Researches also show that regular intake of ginger helps to reduce the levels of LDL cholesterol and triglycerides, thereby reducing the risk factors of cardiovascular diseases. It is also effective in weight loss.
  3. Ginger is highly effective against swelling, itchiness and minor skin allergies such as hives. Having ginger juice along with jaggary powder can be consumed to reduce skin allergies and itching.
  4. Ginger is an effective pain reliever. Consuming ginger slices or ginger juice can help to reduce joint pain, body ache and earache.
  5. Consuming ginger or raw ginger juice has helped in improving many digestive issues. Eating raw ginger slices before a meal will help to stimulate digestion and improves the appetite. A person having indigestion, belching, bloating will be relieved after having ginger juice along with lemon juice or ginger slices. Problems like nausea, vomiting, diarrhea can all be relieved after consuming ginger. So, it can be used during Morning sickness. People taking chemotherapy may use ginger to alleviate post-drug side effects.
  6. Ginger is very effective when used freshly, but also beneficial when consumed as a powder for juices or tea. A common spice used in various cuisines.
  7. Ginger is effective against degenerative diseases like multiple sclerosis, Parkinson’s disease, Alzheimer’s disease due to the presence of compounds like 6-gingerol and 6- shogoal.
  8. Ginger is grown especially in tropical areas. Ginger roots are mainly used for cooking and healing purpose. It can be stored in dried or powdered form for a long time. Ginger supplements are available in capsules or liquid extracts. Ginger oil as essential oil is used in beauty products.
  9. Ginger is rich in dietary fibre and in vitamins like B3, B6 and C. It is rich in folate, magnesium, phosphorus and zinc.
  10. Ginger is usually safe, but it must be used in moderation as part of a healthy diet. Too much consumption or concentrated higher doses may lead to heartburn, stomach upset or loose motion.

Thanks for reading.

Peace and love 🙏

5 important facts about Candida 🙌

by drjurisharma, posted in emotional health, Food, life

Hello everyone ! Have a wonderful and safe day 🙋🏻

Important facts about Candida :

1.Candida is a group of yeast/fungi, comprising of many types. Out of which, 20% of them cause infection in the human population. The most common type is Candida Albicans. Candida typically resides in the human body, mainly in the gastrointestinal tract, genitourinary tract, respiratory tract and the skin. They do not cause any harm when the host’s (human body’s) defence mechanism is resistant enough. Specific health issues, poor nutrition or lifestyle changes can lower the immunity status, leading to this candida infection or Candidiasis.

2. When the host defence mechanism is weak, Candida, proliferates the mucous membrane of the GI tract, respiratory tract, genitourinary tract or the skin. It is usually prevalent, in about 80% of people, causing annoying infections or skin rashes. In about 15% of the cases, Candida can penetrate deeper tissue in the gut mucosa, causing severe health issues like Leaky gut syndrome. To know more about Leaky Gut syndrome, click the link https://atomic-temporary-162723897.wpcomstaging.com/wp-admin/post.php?post=3865&action=edit 

On rare occasions, Candida can spread systemically through the bloodstream and lymphatic tissue. Focal Candidiasis can be transmitted to the vital organs like brain, heart, kidney and can cause life-threatening conditions.

3. Different causes of Candidiasis can be:
a.Chronic health issues like diabetes, thyroid issues, cancers, AIDS and STDs.
b. In a weak immune system like in chemotherapy, radiotherapy.
c. High level of stress
d. Sleep deprivation
e. Individuals with drugs like antibiotics, steroid, birth control pills
f. Nutritional deficiency of vitamins, zinc, selenium.
g. Dietary causes like intake of sugary foods, processed food, alcohol, too much gluten (grains intake), lactose intake.
h. Environmental causes like heavy metal poisoning (mercury, lead), pesticides, cleaning agents, petroleum-based solvents.
i. Poor hygiene and wearing tight fitted clothing.

4. The symptoms are organ-specific can be single or multiple depending upon the severity.
a. Oral thrush, frequent sore throat, bleeding gums.
b. Skin rashes.
c. Nail infections.
d. Vulvovaginal candidiasis in females and Balanitis in males.
e. Systemic Candidiasis with a complicated, life-threatening situation in a small number of cases.
f. Gut issues like Leaky Gut syndrome.

5.The most crucial remedy is detoxifying the toxins from the body by making lifestyle changes, and dietary changes. Some of the treatments are:
a. Cleaning the gut from unfavourable foods like cutting down sugar and processed foods, low gluten (grain) intake, low dairy, no alcohol. b.Consuming more alkalizing food to avoid the acidic ph of the stomach.

c. Food preferences like green leafy vegetables like kale, broccoli, Brussel sprouts, arugula.
d.Low sugar fruits like coconut, citrus fruits like lime, lemon, Apple cider vinegar, and herbs and spices like garlic, ginger, oregano, cinnamon, cloves.
c. Supplements like Probiotics and vitamin C.
d. Antifungal drugs like Triazole /Imidazole as prescribed by a Physician.


f. Localized treatments like salt water or hydrogen peroxide mouth rinsing in case of oral thrush. Local application of coconut oil, oregano oil in case of skin infections.

g. Wearing loose fitting clothes preferably cotton in warm, moist weather.

Thanks for reading.

Blessings and much love to all 💐

 

 

 

 

 

6 important facts: Probiotics and SBO supplements 🙌

by drjurisharma, posted in brain, celebration, cognitive health, emotional health, Food, life

Hello everyone! Have a wonderful and safe day 🙋🏻

 

We know by now that our gut flora is full of the microbiome. It is this microbiome flora which maintains our health and wellbeing. Previously, nobody ever worried about this microbiome flora which is natural and responsible for our good health. But in today’s time, due to consuming highly processed, refined food, heavy toxins and pesticides in food, unhealthy lifestyle, artificial farming and hybrid products, environmental toxins, this gut microbiome flora is greatly affected. The overall health and immunity status of people have suffered much. As a result, many chronic health issues like chronic inflammation, inflammatory bowel diseases, autoimmune conditions, and cancers have increased.

In the past, food used to come directly from the soil. People lived closer to nature. Nowadays, whatever food is available in the Supermarket, are all cleaned, bleached grains, vegetables, fruits, and processed refined, packaged foods. Therefore, the gut microbiome flora is shrinking slowly. This is why more and more people are suffering from gut health issues and other chronic severe conditions.

6 Important facts about Probiotics and SBO supplements:

1. Probiotics are live organisms which are found in some natural foods. They are also available in the form of supplements. There are mainly two types: Lactobacillus acidophilus and Bifidobacteria. They have become very popular in recent times because they provide the gut microbiome flora with good bacteria, improve digestion, increase immunity, and improve overall health and wellbeing.


Probiotics are found naturally in fermented foods like:
Kefir
Saurkraut
Kombucha
Natto
Yoghurt
Apple cider vinegar
Miso
Gherkins
Kimchi

3. Dairy-based probiotics are naturally found in yoghurt, especially in goat milk yoghurt and raw cheese. But, in processed cheese and poorly storage dairy products, probiotic bacteria get denatured. Sometimes, acidic ph in the stomach also can harm the good probiotic bacteria found in dairy. So, having dairy products may not provide enough probiotic in our body.

4. SBOs are soil-based organisms found in the soil, about 6 inches below the topsoil. They are found to be very beneficial to overall good health. To name a few, like Anthrobacter Simplex, Bacillus brevis and many more. Commercially grown plants and crops lack SBOs as they are no longer grown on the natural organic environment. So, SBO supplements are very much in demand.

5. SBO supplements are useful in improving overall immunity status, improving inflammation and digestion. Patients affected by chronic issues, or who undergo chemotherapy, SBOs supplements help improve gut functions and immunity status significantly.

6. While taking Probiotics and SBO supplements, one should start slowly and in consultation with a Physician. About 70%-80% of people can show marked improvement after taking supplements like improving digestion, reducing inflammation, and improving immunity. While some may show slow progress like the symptoms can slowly reduce. While there may not be any improvement or sometimes some people, there may have a negative impact. So the response is quite variable. The decision of using such supplements depends on the individual and his or her requirement. Otherwise, regular intake of natural sources of Probiotics can be very beneficial too.

Thanks for reading.

Blessings and much love to all 💐

Cognitive health and wellness 🧠

by drjurisharma, posted in brain, celebration, cognitive health, emotional health, Food, life

Hello everyone ! Have a wonderful and safe day 🙋🏻

Though we are moving fast in the field of science and technology, but are we taking enough care of our cognitive health? Just the way as we do for our physical health. Due to awareness around maintaining a healthy lifestyle, our life expectancy has increased twofold. Still, at the same time, there is an emerging number of brain and cognitive issues. These chronic brain issues significantly affect life, making it disabled for living. The WHO has rightly pointed out that in recent years to come, one out of every five individual will be affected by either dementia or Alzheimer’s disease. Therefore, the problem is severe, and there is an urgent need for proper care and development of cognitive health and functions as one age from a young child to growing older.

Usually, the brain functions and coordinate through four different areas to carry out our daily activities.
1.Memory: Recalling the memory, working memory and problem solving using past experiences.
2.Executive function: Planning, decision making, organizing.
3.Speed/Accuracy: How fast and efficiently, one can complete a particular task?
4.Concentration: Keeping the mind focused on a specific task despite the interruptions, noises, distractions.

Cognitive health and fitness are at its best when in our day to day circumstances, we can do the right thinking, right ways, and at the right time:
1. Approaching a problem or an issue, by flexible thinking and not linear thinking. Keeping an open mind, thinking with multiple approaches and self-regulating.
2. Being able to focus and be attentive on a particular task within the day to day environment of distractions, interruptions and noises.
3. A working memory, recalling memory and problem-solving.
4. Cognitive strength of being both resilient and vulnerable.

When our brain and cognitive domains are not at our best, due to improper sleep or dehydration or any stress, we face several issues like:

1.Brain fog, foggy memory, forgetfulness.
2.Poor mind control
3.Lack of focus, easily distracted.
4.Unable to make decisions
5.Slow while performing the task.


We have already known the fact of Neuroplasticity and that the brain is changeable. It has amazing capacity of learning and storing informations. To know more, here is the link https://atomic-temporary-162723897.wpcomstaging.com/wp-admin/post.php?post=2676&action=edit. By practising and repeating things, new synaptic connections can be made or strengthen the already existing neural pathways. More synaptic density allows more flexible thinking approaches. So, there are several ways; we can keep our cognitive health intact :
1. Learning new things, languages, hobbies, music like an instrument and so on.

2.Trying to have new experiences like walking in a new direction, travelling to a new place, exploring a new idea, creativity, trying a unique taste.
3. Being more attentive of the environment like the smell, sound, any physical sensation.


4. Solving problems, trying math, puzzles.


5.Physical movement: Cross crawling exercises, hand body coordination like juggling, weight training, resistant activity.


6. Consuming brain nourishing food. If you want to know more about the food and it’s importance to brain health, here is the link https://atomic-temporary-162723897.wpcomstaging.com/wp-admin/post.php?post=3922&action=edit

Thanks for reading.

Blessings and much love to all 💐

 

 

 

 

Enzymes: 6 amazing facts 🙌

by drjurisharma, posted in Food, life, nature

Hello everyone ! Have a wonderful and safe day. 🙋🏻

Enzymes are an integral part of the body’s metabolism, growth and repair. They are crucial for gut health, the ageing process and maintaining overall good health.

Six facts about the fantastic enzymes :

1.Enzymes are protein or protein-like substances found in our body which acts as a catalyst at a cellular level and speed up the biochemical process of energy production, growth and repair of tissues.


2.Enzymes are specific and are very selective to which substance they bind to and activate the process of breakdown and digestion. Whatever food, we consume, each of the food types stimulate a different set of enzymes.
Carbohydrate stimulates enzyme Carbohydrase like Amylase. The enzyme lactase digests lactose. People who lack lactase suffers from lactose intolerance.
Protein stimulates enzyme Protease like Pepsin, trypsin.
Lipid stimulates enzyme Lipase which digests fat by emulsification.
Some more examples of enzymes are: ATP synthase helps to convert ADP to ATP. Helicase unzips DNA strands.

3. Enzymes are sensitive to temperature and ph change. A slight temperature change can either slow down or speed up the enzyme activity. Large temperature changes can denature and can even lose their function. Similarly, ph changes can directly influence enzyme activity.

4. Enzymes stores in our body can be depleted slowly due to causes like ageing, unhealthy food habits like overprocessing, refined food consumption. Overcooking of food can cause the breakdown of natural enzymes present in the food. Therefore, enzyme deficiency in the body can lead to digestive issues like bloating, gas, food intolerance, anaemia, lethargy and heartburn.

5. There have been multiple enzyme supplements available and marketed commercially with different benefits in the market. But it is essential to know that not enough studies/researches are done to prove either their efficacy or side effects. So, before using the supplements, it is crucial to inform your Physician or else, it may have a drug interaction with your regular medicines currently taken.

6. Certain food rich with natural enzymes which can be consumed but in moderation:
Pineapple has bromolein, and Papaya has papain, and they both are protein enzymes. Avocado has Lipase, and bananas have amylase and maltase. Natural raw honey, wild sprouts (alfa, alfa) and kefir are also rich in digestive enzymes. Fermented food like saurkraut, kimchi is rich in digestive enzymes and even probiotics.

Thanks for reading.

Blessings and much love to all 💐

 

All about Ashwagandha 🌱

by drjurisharma, posted in emotional health, Food, life, nature

Hello everyone ! Have a wonderful and safe day 🙋🏻

Ashwagandha: This is a herb, initially grown in India, also in the Middle East and some parts of Africa. As the name signifies, ‘Ashwa’ meaning ‘horse’ and ‘gandha’ means ‘smell’. So the herb smells like horse and doesn’t taste good either. But, this herb is well known for its exceptional medicinal properties. It is used in Ayurvedic Medicine from an ancient time. Its botanical name is “Withania Somnifera”. Since it has some fantastic health benefits, various researches have been carried out across the world to prove it’s efficacy. Well yes, this herb has been considered safe and now widely been used as a supplement for various health issues and overall good health.

Scientifically, this herb is an adaptogen, meaning that it adapts the requirement of the body. It balances the body’s homeostasis depending upon the emotional and physiological stresses by strengthening the nervous, endocrine and immune system. The main medicinal compound found in this herb is called ‘Withanolides’. It is found beneficial for both men and women’s health and can be used in case of children too.

The top benefits of Ashwagandha:

1.Ashwagandha helps to boost the overall health, enhances the immune system, increases muscle growth and power. It increases stamina and endurance power.
2. Reduces stress and anxiety: Ashwagandha reduces the level of cortisol and empowers the adrenal health. It can improve the mood by acting as a natural antidepressant. It improves sleep quality by reducing stress and anxiety and calming the mind.
3.Aswagandha benefits the thyroid health. It helps to keep a balance of the different thyroid hormones. As it is an adaptogen, it can benefit in overall balance of thyroid hormones so it helpful in thyroid issues. But studies shows that it is more effective in hypothyroidism than hyperthyroidism.
3. It is highly beneficial for brain health. It can reduce inflammation in the brain, improves neuronal health and memory. It is used successfully to improve conditions like Parkinsonism, Alzheimer’s disease. It can help to improve focus and concentration, so it is used in cases of ADHD too.
4. It can be beneficial in both males and females by improving the reproductive health and endocrine system. So, it has been used successfully in case of males to improve the level of testosterone.
5. Studies suggest that it has anti-cancer properties and prevent the growth of new cancer cells. More shreds of evidence are required in this regard.
6. It can lower the blood sugar level as it improves the insulin secretion and increases insulin sensitivity. It can also lower cholesterol level and so is heart-friendly.


Since it is a natural herb from a green shrub, its root, leaves and different parts of the plant are used in Ayurvedic medicine. But the most widely used is the root powder extract. It is available in capsules and powder form. The ideal dose as a supplement is 500mg once or twice daily depending upon the individual body types and body weight. The best way to take the dose is at a convenient timing after a meal. A healthy diet is advisable along with the herb to get the best possible result. Since it has a robust medicinal compound, it has to be always used under Expert advice.

Though considered safe, like all herbs, overdosing can lead to toxicity.
Some of the side effects are important to note before using this herb.

1.Drug interaction: People using medicines for thyroid, blood pressure, diabetes, autoimmune diseases should never carelessly use this herb. Because, using this herb, can interfere with the efficacy of the other medicines used. So, this herb should be used only before advice by the treating Physician.
2.Large doses of Ashwagandha can cause gastrointestinal irritations like vomiting, stomach upset and diarrhoea. People should not use it if one suffers from a stomach ulcer.
3.Pregnancy and breastfeeding women should avoid using this herb as it can cause a harmful effect.
4.It can cause sedation when taken in excess or along with antidepressant pills.
5. It is better to avoid using this herb in individual who are opting for surgery as it can slows down the central nervous system.

Thanks for reading.

Blessings and much love to all 💐

(The intent of this post is mainly informational)

Liver care 🙌

by drjurisharma, posted in Food, life, nature

Hello everyone ! Have a wonderful and safe day 🙋🏻

The liver is the second largest organ in the body and has more than 400 functions. It is the primary organ of filtration, which mainly helps in the metabolism of food and absorb the necessary nutrients. It eliminates the toxins from our body daily and purifies the blood. So, it is an essential organ of detoxification for our body. Some critical functions to highlight:

1.It produces bile which helps the fat to break down during the process of digestion.
2.It helps in the production of haemoglobin from its iron storage ( liver stores iron)
3.It convert excess glucose into glycogen.
4.It cleanses the blood from toxins and poisonous substances.
5.During breakdown of protein, urea and poisonous ammonia is produced. The liver helps to eliminate them through the kidneys.

However, even if we have a powerful detoxifying organ, it gets sick and tired if we do not care enough. If we frequently consume refined, processed food, sugary items. To multiply this load, frequent intake of alcohol, smoking, drugs causes a greater danger. Also not to forget the environmental toxins, pollutants, heavy metals, pesticides from food, toxins from home cleaning products, cosmetics, perfume, the liver is unable to take the load at some points.

Signs of lousy liver functioning:


1.Tiredness
2.Collected fat around the belly.
3.Oily skin
4.Pale yellow fingernails
5.Oily skin, acne
6.Allergies
7.Digestive issues
8.Irregular bowel
9.Brain fog, headache
10 Pain on the right side of the abdomen.

Methods to detoxify the liver:
1.Eliminate the toxic sources as much as possible: We need to cut down the processed, canned, and sugary food. The refined, vegetable oil which is unhealthy fats, should be eliminated from the diet too. It is essential to minimize the use of toxic household cleaning products, cosmetics, perfumes as much as possible. As far as practically feasible, relocating from the polluted area is advisable.

2.Again it is essential to limit smoking, alcohol, drugs as much as possible.


3.Fasting: It is a crucial tool to rest the liver and minimize its load. Fasting accentuates the detoxifying process, stimulate autophagy and strengthen the immune system.


4.Focussing more on whole foods and organic vegetables, fruits given by Mother Nature than the packaged, canned food with preservatives.


5.Drinking lot of water every day will help to flush out toxins. Water added with lemon or a tinge of vinegar is beneficial.
6. Letting out toxic emotions like anger, frustration, resentment, and fear by mindful, spiritual and relaxing techniques.


7.Getting a goodnight sleep helps in the detoxification process.


8. Consuming foods which can restore the microbiome flora like fermented foods, prebiotics and probiotics. Essential foods like cruciferous vegetables, iron-rich food like spinach, beets are all useful.

 Milk thistle

9. Herbs like dandelion, milk thistle, cilantro, thyme, turmeric, garlic and green tea proves beneficial.

Thanks for reading.

Blessings and much love to all 💐

 

3 facts of Hyperhidrosis 😰

by drjurisharma, posted in Food, life

Hello everyone ! Have a wonderful and great day 🙋🏻

3 things to know about hyperhidrosis :

1. Hyperhidrosis is a condition characterised by excessive sweating from the eccrine glands, which is about 4-5 times more than an average person sweating. This condition can harm the life of the individual at the professional, mental and social level. Physiologically, sweating is a normal phenomenon which occurs to regulate the body’s temperature. It is actually, a function of the sympathetic nervous system that causes the sweating. In hyperhidrosis, tremendous sweating occurs in hands, feet, scalp, face and armpits, making it annoying and irritable. This condition affects about 5% of the global population.

2. Hyperhidrosis has no known cause but can be associated with certain medical conditions. So, reasons can be group as :
a.Idiopathic (no known cause)
b.Hereditary factor
c.It can be related to certain medical underlying conditions and due to the intake of certain medications.
d.Specific conditions which can be associated with hyperhidrosis: Obesity, Stress disorders, chronic anxiety, hyperthyroidism and menopause.

3. There is no known cure for hyperhidrosis. Though topical creme and antiperspirant are there, treatments are available to manage such cases quite well. Some treatment options are :
a.Iontophoresis: It is a non-invasive procedure of delivering electric current to the affected body parts like hands, feet or armpit while that particular body part is submerged in water. Though this procedure is common, it has a limited success rate and requires frequent intervention.
b.Botox injections: This method is quite effective but again requires numerous injections and repeated sessions.
c.Sympathectomy: This is a minimal surgical procedure which is used to remove the sympathetic nerves that control the sweating of the affected parts. This procedure is the most effective one.
The cost-effectiveness of each of the procedures can be decided, depending upon the individual’s requirement and severity.

Thanks for reading.

Blessings and much love to all 💐

 

Glycemic index: 6 facts to know 🙌

by drjurisharma, posted in Food, life, nature

Hello everyone! Have a wonderful and safe day 🙋🏻

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 💐

Pic courtesy :Pinterest