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Showing posts with label diabetes. Show all posts
Showing posts with label diabetes. Show all posts

Wednesday 6 November 2019

FOOD LIST TO CONTROL OBESITY, B.P., DIABETES, KIDNEY, HEART PROBLEMS






SOME FOODS ITEMS TO CONTROL OBESITY/ BP/DIABETES/ HEART PROBLEMS. PHYSICAL EXERCISE OR WALKING MUST. 

NOTE:  Make vegetables and fruits the main food and cereals and millets the least supplements.

There are three kinds of food lists posted in this blog. 1) food list based on glycemic load, 2) food list based on glycemic index and 3) food list in alphabetical order.

1) FOOD LIST BASED ON GLYCEMIC LOAD

1) The glycemic load (GL) of food is a number that estimates how much the food will raise a person's blood glucose level after eating it. 

2) One unit of glycemic load approximates the effect of consuming one gram of glucose.

3) Glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels. 

4) Glycemic load is based on the glycemic index (GI), and is calculated by multiplying the grams of available carbohydrate in the food by the food's glycemic index, and then dividing by 100.

MORE PREFERABE FOOD ITEMS (117 food items) Low Glycemic Load: 0 to 10

1) GL 0 & GI 0: Water (avg 3 Lt per day)

2) GL 0 & GI 0: olive oil (original, not for frying) 

3) GL 0 & GI 0: sesame oil (not for frying)

4) GL 0 & GI 0: Almond (badam)

5) GL 0: GI 0: Coffee, tea (sugarless)

6) GL 0 & GI 0: egg (boiled)

7) GL0 & GI 0: fish (boiled, smoked), fry is unhealthy

8) GL 0 & GI 0: prawns, shrimps,  crustaceans (boiled), fry is unhealthy

9) GL 0 & GI 0: chicken (boiled or roasted skinless country chicken), fry is unhealthy

10) GL 0 & GI 0: organ meat, fry is unhealthy

11) GL 0 & GI 0: Beef, fry is unhealthy

12) GL 0 & GI 0: red meat boiled or roasted (avoid in case of BP,  heart & kidney problems), fry is unhealthy

13) GL 0 & GI 0: Ghee, Vanaspati (avoid in case of BP,  heart & kidney problems)

14) GL 0 & GI 1: ajwan, vamu (caraway) medicinal 

15) GL 0 & GI 2: musk melon seeds

16) GL 0 & GI 2: elaichi (cardamom) medicinal

17) GL 0 & GI 2: loang (cloves) medicinal

18) GL 0 & GI 2: patta (cinnamon) one of the best to reduce blood glucose levels

19) GL 0 & G 2-4: kale  (avoid in case of thyroid problems)

20) GL 0 & GI 3: Stevia (sweetener) sugar alternative

21) GL 0 & GI 4: zeera (cumin) medicinal

22) GL 0 & GI 4: karela. (bitter gourd) one of the best to reduce blood glucose levels

23) GL 0 & GI 5: vinegar

24) GL 0 & GI 5: kandori (little gourd) 

25) GL 0 & GI 5: lamba kaddu (bottle gourd)

26) GL 0 & GI 5: turai (ridge gourd)

27) GL 0 & GI 6: Raya(n) (sesame, mustard) medicinal

28) GL 0 & GI 6: watermelon seeds

29) GL 0 & GI 7: kalonji (black cumin, Fennel) one of the best to reduce blood glucose levels

30) GL 0 & GI 7: sunflower seeds

31) GL 0 & GI 7: Lettuce (avoid in case of thyroid problems)

32) GL 0 & GI 10: Mushrooms. Best alternative to meat with vitamin B12 and vitamin D

33) GL 0 & GI 10: broccoli (avoid in case of thyroid problems)

34) GL 0 & GI 10: cabbage (avoid in case of thyroid problems)

35) GL 0 & GI 10: Jamun (blue berry)

36) GL 0 & GI 10: drumstick

37) GL 0 &  GI 12: palak (spinach) (avoid in case of kidney or thyroid problems)

38) GL 0 & GI 15: kheera (cucumber)

39) GL 0 & GI 30: cheese

40) GL 1 & GI 10: capsicum

41) GL 1 & GI 10: Mint  (pudina), medicinal

42) GL 1 &  GI 10: drumstick leaves

43) GL 1 & GI 10: leafy greens

44) GL 1 & GI 10: Gongura (Hibiscus)

45) GL 1 & GI 10: Methi leaves, medicinal

46) GL 1 & GI 10: neem leaves, medicinal

47) GL 1 & GI 10: onion, medicinal

48) GL 1 & GI 10: garlic, medicinal

49) GL 1 & GI 10: somph (fennel), medicinal

50) GL 1 & GI 13: Kidney beans

51) GL 1 & GI 15: olives, medicinal

52) GL 1 & GI 15: cauliflower (avoid in case of thyroid problems)

53) GL 1 & GI 15: Radish

54) GL 1 & GI 15: Aloe (juice) (medicinal in small amounts)

55) GL 1 & GI 15: Asparagus

56) GL 1 & GI 15: Celery  (avoid in case of thyroid problems)

57) GL 1 & GI 15: parsley (avoid in case of thyroid problems)

58) GL 1 & GI 15: green beans

59) GL 1 & GI 18: brinjal (egg plant, aubergine)

60) GL 1 & GI 20: haldi (turmeric), medicinal

61) GL 1 & GI 20: Acid lime (neembu)  (avoid in case of kidney problems)

62) GL 1 & GI 25: Milk, wholesome food

63) GL 1 & GI 30: butter milk

64) GL 1 & GI 30: tomato (avoid in case of kidney problems)

65) GL 1 & GI 30: pickles (salt is an issue. Take in a very small quantity)

66) GL 1 & GI 33: curd

67) GL 1 & GI 40: Strawberry

68) GL 2 & GI 14: groundnut (peanuts), may be allergic to some people

69) GL 2 & GI 15: amla (goose berry), medicinal

70) GL 2 & GI 15: walnut (akhrot)

71) GL 2 & GI 15: guava, one of the best to reduce blood glucose levels

72) GL 2 & GI 19: Fructose

73) GL 2 & GI 20: lemon  (avoid in case of kidney problems)

74) GL 2 & GI 22: Peach

75) GL 2 & GI 22: dry peas, may be allergic to some people

76) GL 2 & GI 30: Chickpea dried boiled

77) GL 2 & GI 32: bhindi (okra, lady's finger), one of the best to reduce blood glucose levels

78) GL 3 & GI 15: ginger, medicinal

79) GL 3 & GI 18: pomegranate

80) GL 3 & GI 22: cherries

81) GL 3 & GI 25: grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems)

82) GL 3 & GI 30: mandarin (Kamala) (avoid in case of kidney problems)

83) GL 3 & GI 36: Carambola (starfruit)

84) GL 4 & GI 15: Ice fruit, Palmyra palm fruit (munjelu)

85) GL 4 & GI 20: Jujube (ber)

86) GL 4 & GI 22: Lentils

87) GL 4 & GI 28: apples

88) GL 4 & GI 30: fig (anjeer)

89) GL 4 & GI 40: carrot (uncooked)

90) GL 4 & GI 40: Carrot juice

91) GL 4 & GI 72-103: watermelon (tharbooja)

92) GL 5 & GI 18: Soyabean  (avoid in case of thyroid problems)

93) GL 5 & GI 27: pure multigrain atta

94) GL 5 & GI 38: guava

95) GL 5 & GI 42: orange  (avoid in case of kidney problems)

96) GL 5 & GI 45: oat meal

97) GL 5 & GI 65: Muskmelon (kharbooja)

98) GL 6 & GI 60: Papaya (native varieties, less sweet)

99) GL 6 & GI 64: beetroot
100) GL 7 & GI 41: Mango (unripened)

101) GL 7 & GI 38: wood apple

102) GL 7 & GI 45: coconut

103) GL 7 & GI 47: kiwi

104) GL 7 & GI 52: dragon fruit

105) GL 7 & GI 92: Carrots (cooked)

106) GL 8 & GI 22: Mung dal sprouts (greengram sprouts)

107) GL 8 & GI 25: cashew (kaju)

108) GL 8 & GI 27: pista 

109) GL 8 & GI 43: blue/black/purple/red grapes

110) GL 8 & GI 54: green peas (muttar), may be allergic to some people

111) GL 8 & GI 59: pineapple

112) GL 9 & GI 33: Pears

113) GL 9 & GI 60: mango (ripened)

114) GL 9 & GI 75: pumpkin (lal kaddu)

115) GL 10 & GI 19: methi (fenugroek), medicinal

116) GL 10 & GI 20: blackgram (urad)

117) GL 10 & GI 59: Grapes (green / white)


LESS PREFERABE (11 food items) Medium Glycemic Load: 11 to 19

1) GL 11 & GI 51: banana (small varieties)

2) GL 11 & GI 55: sapota (Chickoo), use less sweet fruit

3) GL 13 & GI 23: cocoa (sugarless)

4) GL 13 & GI 54: custard apple (sitaphal), use less sweet fruit

5) GL 13 & GI 79: lychee

6) GL 14 & GI 22: Dal (redgram, pigeon pea)

7) GL 15 & GI 70: banana  (avoid in case of kidney problems)

8) GL 16 & GI 22: barley (Jav) (gluten not good for neuropathy patients)

9) GL 16 & GI 78: Sweet potato (natralu, avoid in case of kidney problems)

10) GL 17 & GI 30: Laddu

11) GL 17 & GI 52: (sweet) corn  (gluten not good for neuropathy patients)


LEAST PREFERABE (48 food items) High Glycemic Load: 20 and more 

1) GL 20 & GI 72-111: potato

2) GL 21 & GI 49: whole desi wheat (gluten not good for neuropathy patients)

3) GL 21 & GI 66: chapathi  (gluten not good for neuropathy patients)

4) GL 20 & GI 77: idli

5) GL 20 & GI 77: Sorghum (Jowar)

6) GL 21 & GI 90: Pongal

7) GL 22 & GI 58: Basmati rice

8) GL 23 & GI 34: rye

9) GL 24 & GI 68: brown rice  (avoid in case of kidney problems)

10) GL 24 & GI 72-84: white rice

11) GL 24 & GI 87: sugarcane

12) GL 26 & GI 40: figs dried

13) GL 27 & GI 68: jackfruit

14) GL 27 & GI 107: millet porridge

15) GL 28 & GI 90: burger

16) GL 29 & GI 51: Horsegram

17) GL 32 & GI 54: mung Dal (cooked), may be allergic to some people

18) GL 32 & GI 77 Dosa

19) GL 36 & GI 65: roti (gluten not good for neuropathy patients)

20) GL 37 & GI 73: Bun (gluten not good for neuropathy patients)

21) GL 37 & GI 73: naan  (gluten not good for neuropathy patients)

22) GL 39 & GI 48: parboiled rice

23) GL 40 & GI 55: Pearl millet (Bajra)

24) GL 40 & GI 85: Wheat bread (gluten not good for neuropathy patients)

25) GL 43 & GI 60: Little Millet (kutki)

26) GL 43 & GI 60: Prosomillet (chenna)

27) GL 43 & GI 60: kodo millet

28) GL 43 & GI 65: barnyard milllet

29) GL 43 & GI 95-100: bakery items

30) GL 45 & GI 55: honey (original), medicinal

31) GL 45 & GI 77: wafers

32) GL 46 & GI 60: Jowar (Sorghum)

33) 46 & GI 64: foxtail millet (korra)

34) GL 48 & GI 87: cakes and pastries

35) GL 49 & GI 100: white bread  (gluten not good for neuropathy patients)

36) GL 50 & GI 65: wild date fruit (eetha pandu)

37) GL 50 & GI 70: Rusks

38) GL 51 & GI 64: kishmish (raisins)  (avoid in case of kidney problems)

39) GL 53 & GI 72: pop corn (gluten not good for neuropathy patients)

40) GL 53 & GI 82 Poori

41) GL 56 & GI 83: oat flakes (gluten not good for neuropathy patients)

42) GL 57 & GI 75: white flour, any

43) GL 63 & GI 84: jaggery (gud)

44) GL 65 & GI 65: Sucrose (sugar)

45) GL 65 & GI 70-100: sweetstall items

46) GL 77 & GI 103: dates (khajoor)

47) GL 78 & GI 93: corn flakes

48) GL 100 & GI 100: Glucose



2) FOOD LIST BASED ON GLYCEMIC INDEX

1) The following list is prepared according to Glycemic Index. 

2) Glycemic Index means the number of grams of glucose added to blood stream in two hours of eating the food item.


Low Glycemic Index: 0 to 55 (126 food items)

1) GI 0: Water (avg 3 Lt per day)
2) GI 0: olive oil (original, not for frying) 
3) GI 0: sesame oil (not for frying)
4) GI 0: badam (almond)
5) GI 0: Coffee, tea (sugarless)
6) GI 0: egg (boiled)
7) GI 0: fish (boiled, smoked), fry is unhealthy
8) GI 0: prawns, shrimps,  crustaceans (boiled), fry is unhealthy
9) GI 0: chicken (boiled or roasted skinless country chicken), fry is unhealthy
10) GI 0: organ meat, fry is unhealthy
11) GI 0: Beef, fry is unhealthy
12) GI 0: red meat boiled or roasted (avoid in case of BP,  heart & kidney problems), fry is unhealthy
13) GI 0: Ghee, Vanaspati (avoid in case of BP,  heart & kidney problems),
14) GI 1: ajwan, vamu (caraway) medicinal 
15) GI 2: musk melon seeds
16) GI 2: elaichi (cardamom) medicinal
17) GI 2: loang (cloves) medicinal
18) GI 2: patta (cinnamon) one of the best to reduce blood glucose levels
19) G 2-4: kale  (avoid in case of thyroid problems)
20) GI 3: Stevia (sweetener) sugar alternative
21) GI 4: zeera (cumin) medicinal
22) GI 4: karela. (bitter gourd) one of the best to reduce blood glucose levels
23) GI 5: vinegar
24) GI 5: kandori (little gourd) 
25) GI 5: lamba kaddu (bottle gourd)
26) GI 5: turai (ridge gourd)
27) GI 6: Raya(n) (sesame, mustard)nmedicinal
28) GI 6: watermelon seeds
29) GI 7: kalonji (black cumin, Fennel) one of the best to reduce blood glucose levels
30) GI 7: sunflower seeds
31) GI 7: Lettuce (avoid in case of thyroid problems)
32) GI 10: Mushrooms. Best alternative to meat with vitamin B12 and vitamin D
33) GI 10: broccoli (avoid in case of thyroid problems)
34) GI 10: cabbage (avoid in case of thyroid problems)
35) GI 10: Jamun (blue berry)
36) GI 10: capsicum
37) GI 10: Mint  (pudina), medicinal
38) GI 10: drumstick
39) GI 10: drumstick leaves
40) GI 10: leafy greens
41) GI 10: Gongura (Hibiscus)
42) GI 10: Methi leaves, medicinal
43) GI 10: neem leaves, medicinal
44) GI 10: onion, medicinal
45) GI 10: garlic, medicinal
46) GI 10: somph (fennel), medicinal
47) GI 12: palak (spinach) (avoid in case of kidney or thyroid problems)
48) GI 13: Kidney beans
49) GI 14: groundnut (peanuts), may be allergic to some people
50) GI 15: amla (goose berry), medicinal
51) GI 15: olives, medicinal
52) GI 15: walnut (akhrot)
53) GI 15: kheera (cucumber)
54) GI 15: cauliflower (avoid in case of thyroid problems)
55) GI 15: ginger, medicinal
56) GI 15: Radish
57) GI 15: Agave (juice) (medicinal in small amounts)
58) GI 15: Asparagus
59) GI 15: Celery  (avoid in case of thyroid problems)
60) GI 15: parsley (avoid in case of thyroid problems)
61) GI 15: green beans
62) GI 15: guava, one of the best to reduce blood glucose levels
63) GI 15: Ice fruit, Palmyra palm fruit (munjelu)
64) GI 18: pomegranate
65) GI 18: Soyabean  (avoid in case of thyroid problems)
66) GI 18: brinjal (egg plant, aubergine)
67) GI 19: methi (fenugroek), medicinal
68) GI 19: Fructose
69) GI 20: haldi (turmeric), medicinal
70) GI 20: lemon  (avoid in case of kidney problems)
71) GI 20: blackgram (udud)
72) GI 20: Jujube (ber)
73) GI 22: cherries
74) GI 22: Peach
75) GI 22: Mung dal sprouts
76) GI 22: barley (Jav) (gluten not good for neuropathy patients)
77) GI 22: Dal (redgram, pigeon pea)
78) GI 22: Lentils
79) GI 22: dried peas, may be allergic to some people
80) GI 23: cocoa (sugarless)
81) GI 25: Milk, wholesome food
82) GI 20: Acid lime (neembu)  (avoid in case of kidney problems)
83) GI 25: grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems)
84) GI 25: cashew (kaju)
85) GI 27: pista
86) GI 27: pure multigrain atta
87) GI 28:  Chickpeas 
88) GI 30: fig (anjeer)
89) GI 30: Chickpea dried boiled
90) GI 30: butter milk
91) GI 30: Laddu
92) GI 30: tomato (avoid in case of kidney problems)
93) GI 30: mandarin (Kamala) (avoid in case of kidney problems)
94) GI 30: cheese
95) GI 30: pickles (salt is an issue. Take in a very small quantity)
96) GI 31: orange  (avoid in case of kidney problems)
97) GI 31: mung dal (green gram)
98) GI 32: bhindi (okra, lady's finger), one of the best to reduce blood glucose levels
99) GI 33: curd
100) GI 33: Pears
101) GI 33: Chana (chickpea), may be allergic to some people may be allergic to some people
102) GI 34: apples
103) GI 34: rye
104) GI 36: Carambola (starfruit)
105) GI 40: carrot (uncooked)
106) GI 40: Carrot juice
107) GI 40: figs dried
108) GI 41: Mango (unripened)
109) GI 45: oat meal
110) GI 45: coconut
111) GI 45: minapattu/pesarattu
112) GI 47: kiwi
113) GI 48: strawberry
114) GI 48: parboiled rice
115) GI 49: blue/black/purple/red grapes
116) GI 49: whole desi wheat (gluten not good for neuropathy patients)
117) GI 51: Horsegram
118) GI 51: banana (small varieties)
119) GI 52: dragon fruit
120) GI 52: (sweet) corn just  (gluten not good for neuropathy patients)
121) GI 54: mung Dal (cooked), may be allergic to some people
122) GI 54: green peas (matter), may be allergic to some people
123) GI 54: custard apple (sitaphal), use less sweet fruit
124) GI 55: Pearl millet (Bajra)
125) GI 55: honey (original), medicinal
126) GI 55: sapota (Chickoo), use less sweet fruit


Medium Glycemic Index (56 to 70) (20 food items)


1) GI 58: Basmati rice
2) GI 59: Grapes (green / white)
3) GI 60: Jowar (Sorghum)
4) GI 60: Little Millet (kutki)
5) GI 60: Prosomillet (chenna)
6) GI 60: kodo millet
7) GI 65: barnyard milllet
8) GI 64: foxtail millet (korra)
9) GI 60: Papaya (native varieties, less sweet)
10) GI 60: mango (ripened)
11) GI 64: beetroot
12) GI 64: kishmish (raisins)  (avoid in case of kidney problems)
13) GI 65: Muskmelon (kharbooja)
14) GI 65: roti (gluten not good for neuropathy patients)
15) GI 65: Sucrose (sugar)
16) GI 65: wild date fruit (eetha pandu)
17) GI 66: pineapple
18) GI 66: chapathi  (gluten not good for neuropathy patients)
19) GI 68: jackfruit
20) GI 68: brown rice  (avoid in case of kidney problems)


High Glycemic Index (more than 70) (36 food items)

1) GI 70: banana  (avoid in case of kidney problems)
2) GI 70: fruit juices with sugar
3) GI 70: Rusks
4) GI 70-100: junk food
5) GI 70-100: sweetstall items
6) GI 72-103: watermelon (tharbooja)
7) GI 72: pop corn (gluten not good for neuropathy patients)
8) GI 72-84: rice
9) GI 72-111: potato
10) GI 72: biryani rice
11) GI 73: Bun (gluten not good for neuropathy patients)
12) GI 73: naan  (gluten not good for neuropathy patients)
13) GI 75: pumpkin (lal kaddu)
14) GI 75: white flour, any
15) GI 77: Sorghum (Jowar)
16) GI 77: idli
17) GI 77 Dosa
18) GI 77: wafers
19) GI 78: Sweet potato (natralu, avoid in case of kidney problems)
20) GI 79: lychee
21) GI 79: Butter rice
22) GI 82 Poori
23) GI 83: oat flakes (gluten not good for neuropathy patients)
24) GI 84: jaggery (gud)
25) GI 85: Wheat bread (gluten not good for neuropathy patients)
26) GI 87: sugarcane
27) GI 87: cakes and pastries
28) GI 90: Pongal
29) GI 90: burger
30) GI 92: Carrots (cooked)
31) GI 93: corn flakes
32) GI 95-100: bakery items
33) GI 100: white bread  (gluten not good for neuropathy patients)
34) GI 100: Glucose 
35) GI 103: dates (khajoor)
36) GI 107: millet porridge


3) FOOD LIST IN ALPHABETICAL ORDER WITH GLYCEMIC LOAD (GL) & GLYCEMIC INDEX (GI)

1) Aloe (juice) (medicinal in small amounts), GL 1 & GI 15
2) Ajwan, vamu (caraway) medicinal, GL 0 & GI 1
3) Almond (badam), GL 0 & GI 0
4) Amla (goose berry), medicinal, GL 2 & GI 15
5) Apples, GL 4 & GI 28
6) Asparagus, GL 1 & GI 15
7) Bakery items, GL 43 & GI 95-100
8) Banana (small varieties), GL 11 & GI 51
9) Banana, long, (avoid in case of kidney problems), GL 15 & GI 70
10) Barley (Jav) (gluten not good for neuropathy patients), GL 16 & GI 22
11) Barnyard milllet, GL 43 & GI 65
12) Basmati rice, GL 22 & GI 58
13) Beans, GL 1 & GI 15
14) Beef, fry is unhealthy, GL 0 & GI 0
15) Beetroot, GL 6 & GI 64
16) Bitter gourd (Karela), one of the best to reduce blood glucose levels, GL 0 & GI 4
17) Black cumin, Fennel, kalonji, one of the best to reduce blood glucose levels, GL 0 & GI 7
18) Blackgram (urad), GL 10 & GI 20
19) Bottle gourd (lamba kaddu), GL 0 & GI 5
20) Broccoli (avoid in case of thyroid problems), GL 0 & GI 10
21) Brown rice  (avoid in case of kidney problems), GL 24 & GI 68
22) Bun (gluten not good for neuropathy patients), GL 37 & GI 73
23) Burger, GL 28 & GI 90
24) Butter milk, GL 1 & GI 30
25) Cabbage (avoid in case of thyroid problems), GL 0 & GI 10
26) Cakes and pastries, GL 48 & GI 87
27) Capsicum, GL 1 & GI 10
28) Carambola (starfruit), GL 3 & GI 36:
29) Carrot (uncooked), GL 4 & GI 40
30) Carrot juice, GL 4 & GI 40
31) Carrots (cooked), GL 7 & GI 92
32) Cashew (kaju), GL 8 & GI 25
33) Cauliflower (avoid in case of thyroid problems), GL 1 & GI 15
34) Celery  (avoid in case of thyroid problems), GL 1 & GI 15
35) Chapathi  (gluten not good for neuropathy patients), GL 21 & GI 66
36) Cheese, GL 0 & GI 30
37) Cherries, GL 3 & GI 22
38) Chicken (boiled or roasted skinless country chicken), fry is unhealthy, GL 0 & GI 0:
39) Chickpea, Bengal gram,  may be allergic to some people, GL 20 & GI 33
40) Chickpea, Bengalgram,  dried boiled, GL 2 & GI 30:
41) Cinnamon (Patta) one of the best to reduce blood glucose levels, GL 0 & GI 2
42) Cloves(loang) medicinal, GL 0 & GI 2
43) Cocoa (sugarless), GL 13 & GI 23
44) Coconut, GL 7 & GI 45
45) Coffee, tea (sugarless), GL 0: GI 0
46) Corn flakes, GL 78 & GI 93
47) Cucumber, kheera, GL 0 & GI 15
48) Cumin (zeera) medicinal,  GL 0 & GI 4
49) Curd, GL 1 & GI 33
50) Custard apple (sitaphal), use less sweet fruit, GL 13 & GI 54
51) Dates (khajoor), GL 77 & GI 103
52) Dosa, GL 32 & GI 77
53) Dragon fruit, GL 7 & GI 52
54) Drumstick leaves, GL 1 &  GI 10
55) Drumstick, GL 0 & GI 10
56) Egg (boiled), GL 0 & GI 0:
57) Eggplant, brinjal,  aubergine, GL 1 & GI 18
58) Elaichi (cardamom) medicinal, GL 0 & GI 2
59) Fennel, somph, medicinal, GL 1 & GI 10
60) Fenugreek leaves, methi leaves, medicinal, GL 1 & GI 10
61) Fenugroek, methi, medicinal, GL 10 & GI 19
62) Fig (anjeer), GL 4 & GI 30
63) Figs dried, GL 26 & GI 40
64) Fish (boiled, smoked), fry is unhealthy GL0 & GI 0
65) Foxtail millet (korra), 46 & GI 64
66) Fructose, GL 2 & GI 19
67) Garlic, medicinal, GL 1 & GI 10
68) Ghee, Vanaspati (avoid in case of BP,  heart & kidney problems), GL 0 & GI 0
69) Ginger, medicinal, GL 3 & GI 15
70) GL 8 & GI 54
71) Glucose, GL 100 & GI 100
72) Gongura, Hibiscus leafy green, GL 1 & GI 10
73) Grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems), GL 3 & GI 25
74) Grapes (green / white), GL 10 & GI 59
75) Grapes, blue/black/purple/red, GL 8 & GI 43
76) Green gram, moong dal, dry GL 20 & GI 31
77) Greengram, Mung dal sprouts, GL 8 & GI 22
78) Guava, one of the best to reduce blood glucose levels, GL 2 & GI 15
79) Honey (original), medicinal, GL 45 & GI 55
80) Horsegram, GL 29 & GI 51
81) Ice fruit, Palmyra palm fruit (munjelu), GL 4 & GI 15
82) Idli, GL 20 & GI 77
83) Jackfruit, GL 27 & GI 68
84) Jaggery (gud), GL 63 & GI 84
85) Jamun (blue berry), GL 0 & GI 10
86) Jowar (Sorghum), GL 46 & GI 60
87) Jowar, Sorghum, GL 20 & GI 77
88) Jujube (ber), GL 4 & GI 20
89) Kale  (avoid in case of thyroid problems), GL 0 & G 2-4
90) Kidney beans, GL 1 & GI 13
91) Kishmish (raisins)  (avoid in case of kidney problems), GL 51 & GI 64
92) Kiwi, GL 7 & GI 47
93) Kodo millet, GL 43 & GI 60
94) Laddu, GL 17 & GI 30
95) Leafy greens, GL 1 & GI 10
96) Lemon  (avoid in case of kidney problems), GL 2 & GI 20
97) Lentils, GL 4 & GI 22
98) Lettuce (avoid in case of thyroid problems), GL 0 & GI 7
99) Lime fruit, neembu (avoid in case of kidney problems) GL 1 & GI 20
100) Little gourd (kandori), GL 0 & GI 5
101) Little Millet (kutki), GL 43 & GI 60
102) Lychee, GL 13 & GI 79
103) Mandarin (Kamala) (avoid in case of kidney problems), GL 3 & GI 30
104) Mango (ripened), GL 9 & GI 60
105) Mango (unripened), GL 7 & GI 4
106) Milk, wholesome food, GL 1 & GI 25
107) Millet porridge, GL 27 & GI 107
108) Mint, pudina, medicinal, GL 1 & GI 10
109) Multigrain atta, GL 5 & GI 27
110) Mushrooms, one of the best alternative to get vitamin B12 and vitamin D, GL 0 & GI 10
111) Musk melon seeds, GL 0 & GI 2
112) Muskmelon (kharbooja), GL 5 & GI 65
113) Naan  (gluten not good for neuropathy patients), GL 37 & GI 73
114) Neem leaves, medicinal, GL 1 & GI 10
115) Oat flakes (gluten not good for neuropathy patients), GL 56 & GI 83
116) Oat meal, GL 5 & GI 45:
117) Okra, lady's finger, bhindi, one of the best to reduce blood glucose levels, GL 2 & GI 32
118) Olive oil (original, not for frying), GL 0 & GI 0
119) Olives, medicinal, GL 1 & GI 15
120) Onion, medicinal, GL 1 & GI 10
121) Orange  (avoid in case of kidney problems), GL 5 & GI 42
122) Organ meat, fry is unhealthy, GL 0 & GI 0
123) Papaya (native varieties, less sweet), GL 6 & GI 60
124) Parboiled rice, GL 39 & GI 48
125) Parsley (avoid in case of thyroid problems), GL 1 & GI 15
126) Peach, GL 2 & GI 22
127) Peanut, groundnut, may be allergic to some people, GL 2 & GI 14
128) Pearl millet (Bajra), GL 40 & GI 55
129) Pears, GL 9 & GI 33
130) Peas (dry), may be allergic to some people, GL 2 & GI 22
131) Pickles (salt is an issue. Take in a very small quantity), GL 1 & GI 30
132) Pigeon pea, dal, redgram, GL 14 & GI 22
133) Pineapple, GL 8 & GI 59
134) Pista, GL 8 & GI 27
135) Pomegranate, GL 3 & GI 18
136) Pongal, GL 21 & GI 90
137) Poori, GL 53 & GI 82
138) Pop corn (gluten not good for neuropathy patients), GL 53 & GI 72
139) Potato, GL 20 & GI 72-111
140) Prawns, shrimps,  crustaceans (boiled), fry is unhealthy, GL 0 & GI 0
141) Prosomillet (chenna), GL 43 & GI 60
142) Pumpkin (lal kaddu), GL 9 & GI 75
143) Radish, GL 1 & GI 15
144) Red meat boiled or roasted (avoid in case of BP,  heart & kidney problems), fry is unhealthy, GL 0 & GI 0
145) Ridge gourd (turai), GL 0 & GI 5
146) Roti (gluten not good for neuropathy patients), GL 36 & GI 65
147) Rusks, GL 50 & GI 70
148) Rye, GL 23 & GI 34
149) Sapota (Chickoo), use less sweet fruit, GL 11 & GI 55
150) Sesame oil (not for frying),  GL 0 & GI 0
151) Sesamum, mustard (Raya) medicinal, GL 0 & GI 6
152) Soyabean  (avoid in case of thyroid problems), GL 5 & GI 18
153) Spinach, palak (avoid in case of kidney or thyroid problems), GL 0 &  GI 12
154) Stevia (sweetener) sugar alternative, GL 0 & GI 3
155) Strawberry, GL 1 & GI 40
156) Sucrose (sugar), GL 65 & GI 65
157) Sugarcane, GL 24 & GI 87
158) Sunflower seeds, GL 0 & GI 7
159) Sweet corn  (gluten not good for neuropathy patients), GL 17 & GI 52
160) Sweet potato (natralu, avoid in case of kidney problems), GL 16 & GI 78
161) Sweetstall items, GL 65 & GI 70-100
162) Tomato (avoid in case of kidney problems),  GL 1 & GI 30
163) Turmeric, medicinal, GL 1 & GI 20
164) Vinegar, GL 0 & GI 5
165) Wafers, GL 45 & GI 77
166) Walnut (akhrot), GL 2 & GI 15
167) Water, GL 0 & GI 0 (avg 3 Lt per day)
168) Watermelon (tharbooja), GL 4 & GI 72-103
169) Watermelon seeds, GL 0 & GI 6
170) Wheat bread (gluten not good for neuropathy patients), GL 40 & GI 85
171) White bread  (gluten not good for neuropathy patients), GL 49 & GI 100
172) White flour, any, GL 57 & GI 75
173) White rice, GI 24 & GI 72-84
174) Whole desi wheat (gluten not good for neuropathy patients), GL 21 & GI 49
175) Wild date fruit (eetha pandu), GL 50 & GI 65
176) Wood apple, GL 7 & GI 38


Note: please help improve the list

Monday 1 May 2017

Darkness Glows Life





Can we deny  the fact that the development of our own body in the darkness of mother's womb for 9 months? No. We can't. All our internal organs are too functioning in the same darkness only and will continue to do so. And so we shouldn't forget the basics of life in the stupefying dazzle of modern electricity! 

Here is a superb example for less noticeable MODERN SUPERSTITION! We feel ourselves or someone has convinced us to feel encroaching into darkness of nights as a great achievement when it isn't actually so! We visualize that electric lighting has made humanity win over dark nights, but in fact artificial light is winning over our body organs only! Look at modern world from a satellite at night and it glitters with colourful lights, with billions of wasted energy dollars. Nobody mean this to happen when it's having such a devastating effect on our health and also on the health and existence of other creatures.

Our biological rhythms are evolved to take advantage of both bright days and dark nights. Concrete house plans reduce lighting during day time and electricity increases  lighting during night times. Slap on both phases! As educated ones we know the maintenance of circadian rhythms as compulsory to get balanced healthy life. We also know that they influence many of our internal body  processes like body temperature, enzymic activities, hormonal balance, hunger cycles, and internal energy levels. But the human body biological clock is being drastically affected due to powerful radiation of short wavelengths in artificial light. Now we can study some of the advantages of dark nights as contrary to that of bright nights created by the business world.

Darkness Heals Human Health:

1) A number of health and environmental problems can be solved with darkness.
2) Darkness prevents light pollution and its consequential maladies.
3) The presence of true, continuous darkness enhances both the quality and quantity of our sleep. On the otherhand fluorescent lights from electric bulbs, tablets and cell phones keep us awake the most. But red and yellow lights from candlelight or lamps are naturally dimmer, and so do not affect much. Anyhow darkness in the bedroom is always safer while sleeping!
4) In darkness 'fight or flight' hormone or 'Adrenalin' is not activated much. So stress mechanism is properly controlled. Owing to less stress and depression more  immunity against diseases will be developed.
5) Darkness reduces constipation, stomach ulcers, heart diseases and different kinds of cancer also.
6) If we get the sweet zone of seven to eight hours sleep, we feel ourselves comfortable, peaceful and with strong ability to think clearly.
7) We can improve cognitive skills, memory power, proper communication, and consistent mood without auditory or visual hallucinations during the day. This is very much important for students and their teachers. School and college managements should understand this biological and psychological logic behind studies.
8) Dark nights with sound sleep avoid facial wrinkles, skin blemishes, acne, but increases sex drive.
9) Other very serious disorders can be prevented due to dark nights like obesity, diabetes, fibromyalsia,  Alzheimer’s disease, etc.
10) During dark nights more "Dracula hormone" or "Melatonin" is produced. Low levels of melatonin is associated with certain cancers. Melatonin  checks cancer cells from growing (atrophy) further.
11) Different kinds of cancers like blood cancer (leukaemia), breast cancer, colo-rectal cancer,  prostrate cancer,  etc can be prevented due to sufficient darkness during nights.
12) Females in prolonged darkness during nights are competitively less prone to breast cancer.
13) Dark nights let children sleep very well and hardly get blood cancer called leukaemia.
14) Males who prefer dark nights and less artificial lights have less chances of getting prostrate cancer.
15) It is estimated that nearly 40 percent of Americans sleep less than seven hours per night. We call it "insomnia." This may be probably due to lack of continuous darkness during nights along with over use of electrical and electronic devices.
16) Darkness keep rods on retina of eyes functioning. It keeps eyes at rest after a day long vigorous work. Resting eye balls keep related brain and remaining nerve cells too at rest to reivigourate the entire body system for the next days work. 

Darkness Activates Animals:

1) The immune systems of animals grow strong if there's no artificial light at night.
2) A number of insects, birds and animals are active during dark nights to eke out their living like hunting the prey, and mating, besides conserving energy and water in the body.
3) Dark nights keep populations of different animal species on the earth safe or else they may become extinct.
4) Millions of migratory birds can be saved from dying if nights are kept dark.

Darkness Blossoms Plants:

1) A number of plants open their flowers only in or with  a continuos period of darkness without any intermittent artificial light.
2) A number of plants are pollinated by nocturnal insects, birds and animals only during dark nights. This in turn decides the quality and quantity grains and fruits and their dependents in the food chain.

Darkness Greens the Environment:

1) Less mining is required to manufacture electrical wires, appliances and bulbs or tubelights.
2) Less number of electricity projects are required, thereby destruction of hilly tracks, forests, rivers, and other water bodies can be minimized.
3) No need of nuclear reactors to generate electricity and thereby no nuclear accidents or radioactive fallouts!

Darkness Enriches Economy:

1) We can save billions of dollars from wasting on street lights by keeping nights dark.
2) We can save billions of dollars from wasting on constructing hydroelectric projects, their maintenance, dredging and flash floods  due to breaches in dams.
2) We can save billions of dollars being spent on health bills aggravated due to loght pollution and related diseases.

Whether modern technology is pushing us towards development or destruction is a question least answered! Whether all this development is for wellbeing of humanity or business community is a big doubt! Yet It's to be clarified to the public!  All the educated members of the society could analyse and understand the hidden agendas of business and try  to handover clean environment, healthy blood and good habits to future generations.  We can't anylonger toy with our body clocks to bring severe risk to ourselves, our children and grandchildren's wellbeing.