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

These Terrorists Are Organ Hunters

There are two necessary evils which behave hypicritically as friends but act f erociously like terrorists. We can't imagine ourselves as leaders of this modern world without these two masked entities. What are these two terrorists? One is badly smelling petroleum and the other terribly shocking electricity. 

Petroleum creates not only a variety of products for world business but also ammunition, explosives, plastics and an innumerable number of other poisonous pollutants to kill their own producers. But poisonous pollutants too have certain economic values in their recyclic phase! They sneakingly enter our environment, air, water and food chain and silently attack different human organs, damage them and help health and insurance industries to grow fast and earn huge sums of profits. Diesel and petrol, the two fractions of the crude oil,  don't let people to walk, jog, run, climb or use animals in journeys, but keep them always in resting postures. These twin products are not only fuels but also souls of automobile industry.

Electricity is no less than petroleum. It speeds up destruction of forests, wildlife extinction, purification and refining of minerals, metals and other chemicals. It pumps out ground water very fast to deplete the scarce invaluable resource a lot.  It creates and energizes electrical machines and electronic gadgets. It ever keeps people comfortable through fans, air coolers and air conditioners. It makes possible people swallow in either too cold or too hot things from fridges and microovens.  It attracts eyes by causing light pollution and appeals or consoles ears through noise pollution.

We are proud of our science and technology innovations.  Companies invest for technological innovations and in turn get power and strength to encroach into human living conditions . "Be cautious!  Don't let people approach nature, accept natural principles, follow natural methods and consume natural products. Or else the companies become bankrupt". That's the technique of modern business. Even air, water, food and sex shouldn't be natural. Turn everything  artificial. Brand, tag and  market everything. That's what economic development.  Besides these there should be a supplement of junk food for these special category of people to enhance the effect of the business world!

Don't  let people move their body joints. Even if they want that's through gym or some costly exercising equipment only.  Let people either sit or sleep on  cushiony substrata always. And further certify it as dignity, prestige,  respect or as an indicator of achievement or success. This  never appear as self-punishment but as a luxurious,  sweet and pleasant way of intoxicating one's own life.

Unfortunately our body structure isn't made in such a way to bear and persist out of this pseudo-development torture. Our hands  aren't meant for holding mobile phones throughout the day. Our legs aren't meant for being dangled down the chairs or lying down on beds throughout the day. Our eyes aren't meant for staring at glowing screens through out the day. Our ears aren't meant for listening noises from fans, machines, vehicles or music from electronic gadgets throughout the day. But we  fool ourselves by considering these bad habits as advancements.

No doubt most of our body organs are getting modern avatars. The eyes are turning red, gritty, dizzy with a lot of uneasiness or itching. Ears are becoming less audible. Nose is getting  senseless and  unable to prevent entry of germs. Skin is becoming wrinkled and aged, but looks beautiful and attractive over a slim layer of chemical cosmetics. All our internal body organs are notified under different insurance schemes at different  superspecialty hospitals. Fortunately lungs, hearts, stomachs, intestines, livers, pancreas and kidneys are being brought under AMCs. No need to panic. A full fledged consultancy and pharmaceutical business is going on. Governments too are happy to find and make publicity of a spurt in the growth of health industry.

On the other hand some tribal people are still living in natural habitats full of soil, grass, trees, rivers and mountains. They aren't classified as patients for any insurance scheme viz.,  asthma, rhinitis, sinusitis, premature ageing, skin cancer, gastric ulcers, gall stones, constipation,  obesity, diabetes, hypertension,  kidney failures et cetera. These are the people least affected by climate change,  global warming or calamities. They can survive due to their expertise in physical activities, strength of natural immunity and genetic diversity. But a lot of efforts are being made to bring these unsophisticated people into the mainstream of world corporate consumer circuit. Save God! Should we expect some more organ damages in the days to come?

Wise people use the least. Humanistic governments discourage the most. The two necessary evils - petroleum and electricity. Beware, these terrorists are the organ hunters!

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.

The Space for Childhood Is Far Away!

A simple question was asked, "Which is your favourite planet?" All the students except one answered, "The Earth". But Kavya said "lt's Jupiter." On asking her the reason she said, "Because the Earth is surrounded by poisonous gases and borderd by lethal weapons." Query continued, "Then why can't you prefer the Mars?" She answered in no time, "I have heard that the same destroyers are going to settle there!" Such a kind of phobia is frightening our tender little hearts to survive on our own planet!

As responsible parents we build castles in air for them. But, in fact majority of our children don't like our homes. The reason may be biophilia, ornithophilia, zoophilia or nature deficit disorder. That means children love to spend more time in green environment, enthusiastic to watch birds and happy to play with animals. Homes of parents are no longer homes of children! Why is it so? Because we are developing batophilia, that is love to live in or near tall buildings. Far away from environs where children actually want to live! Anyhow kids have neither a choice to fly away to a distant planet nor a chance to fulfil their desires on this planet. Always our concrete sense overdominates their common sense!

Architectural, engineering and market thrills never allow us to pulse the innate natural beats of our children. Spatial plans, structural designs and suggestive guidelines are always there to keep the neurons in our brains ever busy. So we never have to miss a modern facility or sophisticated furnishing to have a place in our homes. Only thing which doesn't find a place is kid's love towards nature. Our aims will be fulfilled if we can draw the attention of our friends and relatives to receive appreciation for our architectural master-pieces. But the bright colours of our buildings blind our senses to perceive the glow of instinctive desires burning in the genes of younger generations. Instead we wire kids to technological marvels like TVs,  PCs and tabs indoors in sohisticated concrete cages. Though this habit increases their body-mass index, we have no other choice. Let them grow in girth. The world's growing so. So let it go! We scarcely worry about negative effects of physical inactivity. Or we might have already pre-planned to face them. Medical field isn't dearth of research. Treatment is ever available in the market. Superspeciality hospitals are always there. Then why should we worry? Even malfunctioning of thyroids, lungs, liver, pancreas or kidneys doesn't matter.

The innocent childhood urges to sense soft sunrays in the early hours, to do green-exercise, to climb a tree, to play on grass, to view hues or smell fragrance in flowers, and also to watch agile butterflies, active birds and witty squirrels busy around in the home garden. But our rusty outdated minds are always there to flake off the instinct images imprinted on the young brains. Seldon we get time to take our kids to gardens of their choice. Even if possible that too in the evenings only! And we feel proud to show them the wonders like artificial  fountains and synthetic playing items in the light polluted evening gardens. Visiting and studying the lively beautiful gardens in sunny days may be a never-ending desire for our children.

We're great not only because we don't allow them to enjoy poorman's nature, but also because we stand as obstacles against the overall development of our children. Physical activities practically nil. Please think, how can children develop cognitive qualities like problem solving skills, focus and self-discipline, if they aren't let to come out of the four walls of homes,  classrooms and vehicles? How can they improve cooperation, flexibility, and self-awareness? Instead a flame of aggression and enmity engulf their minds. They may either become easy victims to culprits or culprits to prey easy victims.

If we really want to change the human world we should change the units of that world first. That's homes. The overall development of a child can't be expected without an ideal home. The ideal home is one which harldly has 1/3 of its space under concrete structure, 1/3 exposed to the sun and remaining 1/3 covered by tree shade.  (That's what 33.3% of world area under forests mean!) The house should be so small that kids should be forced to spend much of their time outdoors, in appreciating the wonders of nature - shining sun, gleaming moon, twinkling stars, hovering butterflies, flying birds and breezing trees. The kid should spend 1/3 time in schools, 1/3 time in natural environment playing and 1/3 time in sleep. Sound body leads to sound mind!

It's glad that a number of animal activists stand there to protest against destruction of wildlife habitats and also to protect their natural ecosystems. Lot of sympathy is being expressed towards the mute creatures worldwide. Our poor children also listen and learn much about the importance of balanced ecosystems for wildlife, hours together. But, oblivious of their own ecosystems! How many organizations are there to work for balanced human ecosystems? Or as individuals, at least, have we ever thought of the kind of habitats our children need? No, practically nil. Let's Think now! Or else the space for childhood is always far away!

CHILDREN ARE DEVELOPING WEAK BONES DUE TO LACK OF SUFFICIENT SUNLIGHT & PHYSICAL ACTIVITIES. METABOLIC ACTIVITIES GOING SLOW.

But She's Still Smarter Than Her Daughter!

As the first birds were heard  a peasant woman used to wake up early to imbibe the silvery glow of moonlight for her sharp eyesight and cool fresh breeze for her strong health. She daily used to heat water on the bright flames in the cool dusky hours for her own bathing and also for her husband and for her only female child. Before golden beams of morning sun shone dews on grass, she used to sprinkle water and sweep all across the mud floor in front of her thatched hut. She was a strategic volunteer to serve the entire household, birds and farm animals through her daily noble chores. 

Neither the members of her family nor the farm animals never had any complaint against her menial services. A few acres of green paddy fields and vegetable plots hardly infested with weeds and perched for want of water in her regular attendance. An ideal woman of my native hamlet. She's now famous for educating and facilitating her only female child to raise to a dignified position. But the talk is that she is still smarter at her fifties than her daughter at thirties. The peasant woman still looks more agile and younger than the highly educated and posh software techie. It's really amazing!

The eye-catching makeup with branded cosmetics no longer keep her daughter's  face soft and smooth but with early wrinkles of ageing along with dizziness, headache and ever falling thin hair. On the other hand the peasant mother's skin is so fair and shiny and hair so dark and thick that one can guess a lot of facial creams, branded soaps and shampoos might have done the job. No that's wrong. Shikakai (traditional fruit for hair), soapnuts and turmeric have been her lifelong cosmetics. No money and no side effects! Very simple, natural, but beautiful!

The posh looking young lady's very happy and content to shed every rustic feature from her life. She often feels proud of that much development from a poor rustic background. She doesn't need poor-men's food anymore. Plenty of money is there to spend on MNC eatables like burgers, pizzas, cakes, candy bars, cookies,  pastries, ice-creams, fast food, processed meat, colas and sodas. She has profitably put on her weight to get higher number on the scale. The chubby lady has definitely misshapen her physique to be called a landwhale. She's a little bit discouraged and frustrated along with a number of modern medical complaints. But she's a lot of money to consult superspeciality doctors too. On the other hand the rustic mother has a firm body structure unlike that of her daughter's bad loose skin. Some may guess that firmness of her body might be due to super foods provided by her daughter. No, can't be adapted by her. It's unbelievable and shocking that she's still on green leafy vegetables, fresh vegetables, fruits, nuts, plenty of milk, jaggery, millets, pulses, ragi balls and jowar flat breads.

The modern techie may be on weight loosing job also! Contrarily to that her mother hasn't find any need to do all those regular exercises, special jogging, gym or yoga sessions. Walking across fields to fetch water, running behind  tendered animals, cutting grass, watering fields,  grinding or pounding grains have been said to be the secret of her fitness, as she hasn't yer been the proud possessor of modern electronic gadgets. A day long energy spending activities are always there. Very hard to believe! No obesity, dizziness, lethargy and immobility complaints. No breathing, bowl, cardio-vascular, liver, pancreatic, kidney or neurological disorders. No complaints of arthritis as she still uses to walk and run on earth unlike that of her daughter on glossy marble flooring of international standards. No sleeping disorders too as she's addicted to sleep in the cool breeze blown across by waving tree branches on the hillside. No need of infective air conditioners unlike that of her daughter. No money or no extra time needed to spend for that ever-energetic and ever-healthy fitness.

But one thing is that the modern techie is sacrificing her health, money and time for the development of the nation along with contribution to the growth of MNCs, big malls and super markets. She has not only developed herself but also a part of the modern development. The problem is that the peasant woman has neither developed so far nor a part of the moden development. And she yet doesn't possess any electronic or plastic money, modern electronic gadgets, branded dresses, posh bungalows, vehicles and gym or yoga facilities. Whatever it might be the talk is that she's still smarter than her daughter!